WOD
 | Thu, Nov 16 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 (6 days ago) |
| CrossFit 20231116 | FRAN | Home WOD 20231116 | November Lunge Challenge |
CrossFit 20231116(No Results Tracked) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 20 jumping jacks 10 med-ball air squats 20 skier jacks 10 med-ball strict presses 20 jumping pull-ups (fast up, fast down) 10 ring rows 20 med-ball thrusters 10 med-ball Russian twists 20 med-ball thrusters 10 ring rows SKILL/STRENGTH: Complex of 7 rounds... 1 muscle clean 1 front squat 1 push press - For load WOD: BENCHMARK FRAN! 21-15-9 reps for time - Thrusters - Pull-ups Rx 95/65 Rx2 75/55 and/or scaled pull-ups Rx3 45/35, ring rows (record score in separate tab) INTENDED STIMULUS Sub 10:00 Complete each set of thrusters in no more than 3 sets Complete each set of pull-ups in no more than 3 sets. Push to beat your previous time, if applicable STRETCHING: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side
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The Girls
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