WOD
 | Mon, Nov 13 2023 |  |
 | Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231113 | NASTY GIRLS | Home WOD 20231113 | Other Results | November Lunge Challenge |
CrossFit 20231113(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: 10 PVC pass-throughs 5 false grip or regular ring rows 6 air squats 5 hand-elevated push-ups SKILL/STRENGTH: 2 sets 4 hang power cleans – Rest :30-1:00 between sets – Unbroken reps REVIEW: Low-ring transitions BENCHMARK WOD 'NASTY GIRLS': 3 rounds for time: 50 air squats 7 ring muscle-ups 10 hang power cleans (135/95) Rx2 low-ring transitions, 95/75 Rx3 30 air squats, 15 ring rows, 65/45 INTENDED STIMULUS 10:00-15:00 Air squats in 2:00 or less Muscle-ups in no more than 3 sets Hang power cleans in no more than 3 sets STRETCHING: 1:00 foam roll quads/side 1:00 foam roll upper back 1:00 foam roll calves/side
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The Girls
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