WOD
 | Sun, Nov 19 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 (5 days ago) |
| CrossFit 20231119 | Home WOD 20231119 | 20231119 CrossFit Goals Class | November Lunge Challenge |
CrossFit 20231119(Reps, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 5 inchworms + 1 push-up/rep :15 Samson stretch/leg 10 hollow rocks :30 single-unders (slow) 10 walking lunges + 10 air squats (slow) 5 burpees (slow) :15 Samson stretch/leg 10 tuck-ups :30 single-unders (moderate) 10 walking lunges + 10 air squats (moderate) 5 burpees (fast) :15 Samson stretch/leg 10 V-ups :30 single-unders (fast) 10 walking lunges + 10 air squats (fast SKILL/STRENGTH: EMOTM x 3mins 4-6 pistol squats – Spend no more than :20 practicing reps each minute WOD WARM-UP: MINI ROUND 20 double-unders 8 burpees 20 double-unders 8 alternating pistol squats WOD: AMRAP x 5mins 30 double-unders 10 burpees – Rest 5:00 – AMRAP x 5mins 30 double-unders 10 pistol squats Rx2 single-single-doubles, 20in or lower box squats – Count only successful single-single-doubles (if you miss the double, try again!) Rx3 single-unders, alternating reverse lunges INTENDED STIMULUS 3-5 rounds per AMRAP Double-unders in :45 or less Burpees in 1:00 or less Pistol squats in 1:00 or less Try to push the pace and hold it for the last two STRETCHING: :30 calf roll/side :30 shin roll/side :30 quad roll/side :30 glute roll (figure 4)/side
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