WOD
 | Fri, Nov 17 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 20231117 | Home WOD 20231117 | November Lunge Challenge |
CrossFit 20231117(Weight) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 Sots presses – Rest :10 SKILL/STRENGTH: Accumulate 50 alternating wall-facing handstand shoulder taps Or… 150-ft handstand walk HEAVY FRIDAY! WOD: Every 2:00 for 10 rounds 2 snatches – Start light, and add weight as technique allows, working up to a heavy set of 2 – For any missed rep, reduce the load by 10% or more and continue in the next round INTENDED STIMULUS Heavy day, relative to each athlete's capacity Start at roughly 50% of 1-rep max or a weight that feels light Choose between power or squat snatches based on where you need more practice Refine technique before adding load If miss a lift, reduce the load STRETCHING: 2 sets :30 leg swings/leg (across the body) :30 pigeon stretch/leg
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