WOD
 | Wed, Nov 15 2023 |  |
| CrossFit 202311015 | CrossFit Open 12.3 | Home WOD 20231115 | November Lunge Challenge |
CrossFit 202311015
(No Results Tracked)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
10 alternating step-ups
– Rest :15
10 knee push-ups
– Rest :15
10 hollow rocks
– Rest :15
SKILL/STRENGTH: 3 sets, building in load
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
– Rest 1:00 between sets
OPEN 12.3 BENCHMARK
WOD: AMRAP x 18mins
15 box jumps (24/20)
12 push presses (115/75)
9 toes-to-bars
– Step down from the box
Rx2 95/65, kipping knee raises
Rx3 box step-ups (12in), 45/35, lying toes-to-bars
Record score in separate tab
INTENDED STIMULUS
Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!)
Most athletes should target 6-10+ rounds (216 - 360+reps)
Box jumps in under 1:00
Push presses in 1-2 sets
Toes-to-bars in 2-3 sets
Advanced athletes should try for unbroken rounds
STRETCHING: 2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side
| 0% |  | |  | 0% |
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CrossFit Open 12.3
(Reps, Rx2, Rx3,  CrossFit Events)
OPEN 12.3 BENCHMARK
WOD: AMRAP x 18mins
- 15 box jumps (24/20)
- 12 push presses (115/75)
- 9 toes-to-bars
(step down from the box)
Rx2 - 95/65
Rx3 - box step-ups (12in), 45/35, lying toes-to-bars
INTENDED STIMULUS
Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!)
Most athletes should target 6-10+ rounds (216 - 360+reps)
Box jumps in under 1:00
Push presses in 1-2 sets
Toes-to-bars in 2-3 sets
Advanced athletes should try for unbroken rounds
| 0% | | | | 0% |
| 1st | 167 Rx | Coach E Wed, Nov 15, 2023 | | 2nd | 223 Rx2 | Coach B Wed, Nov 15, 2023 | | 3rd | 232 Rx3 | Julie A Wed, Nov 15, 2023 | | 1st | 175 Rx | Coach J Wed, Nov 15, 2023 | | 2nd | 204 Rx2 | Matt Wed, Nov 15, 2023 | | 3rd | 168 Rx2 | Carlos Wed, Nov 15, 2023 |
| Coach J | 175 Rx | 1st | | Coach E | 167 Rx | 1st | | Marcus | 156 Rx | | | Katie A | 252 Rx2 | 75# | | Megan M | 224 Rx2 | | | Coach B | 223 Rx2 | 2nd | | Matt | 204 Rx2 | 2nd | | Carlos | 168 Rx2 | 3rd | | Tejas | 165 Rx2 | | | Nickolas | 151 Rx2 | T2B | | Carsyn | 267 Rx3 | 55# | | Tricia | 237 Rx3 | 45# | | Julie A | 232 Rx3 | 3rd | | Phil | 222 Rx3 | 4th | | Lisa | 216 Rx3 | | | Jenn | 216 Rx3 | 55# | | Tiffany W | 201 Rx3 | 40# | | Ana | 200 Rx3 | | | Coach C | 191 Rx3 | 5th | | Edgar | 178 Rx3 | Box jumps, toes 2 bars, 75# | | Tony | 169 Rx3 | 75# | | Patrick | 252 | 6th 25# | | Paisley | 172 | 10# |
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Home WOD 20231115
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
10 alternating step-ups
– Rest :15
10 knee push-ups
– Rest :15
10 hollow rocks
– Rest :15
SKILL/STRENGTH: 3 sets, building in load
10 DB push presses (light)
8 DB push presses (moderate)
6 DB push presses (workout weight)
– Rest 1:00 between sets
WOD: AMRAP x 18mins
115 jumps to, or over, an object (knee height)
12 DB push presses (15-50)
9 sit-ups
STRETCHING: 2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side
| 0% | | | | 0% |
|
November Lunge Challenge
Nov 1, 2023 - Nov 30, 2023 (Individual Goal 1,500) 
Accumulate 1500 Lunges (50/day)
You may do walking lunges, front lunges or back lunges. Work to touch back knee on every lunge.
| Amelia | | | Donna | | | Coach J | | | Tracy L | | | Coach E | | | Phil | | | Coach A | |
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