WOD
 | Tue, Nov 14 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 20231114 | Home WOD 20231114 | Other Results | November Lunge Challenge |
CrossFit 20231114(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 200m run, slow 10 alternating hamstring scoops 100m run 10 alternating standing quad stretch 200m run, faster 10 alternating cossack squats SKILL/STRENGTH: 5 sets for load 3 sumo deadlifts WOD: 3 rounds for time 400m run 21 sumo deadlift high pulls (95/65) Rx2 300m, 75/55 Rx3 200m, 45/35 INTENDED STIMULUS 6:00-10:00 Each run in 2:00 or less The sumo deadlift high pulls should be light enough that can complete each round in 2-3 quick sets STRETCHING: 2 sets: :30 figure-4 stretch/side :30 seated straddle stretch/side
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