WOD
 | Mon, Nov 20 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 20231120 | Home WOD 20231120 | November Lunge Challenge |
CrossFit 20231120(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) :30 row (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) :30 row (moderate pace) 10 knee push-ups :30 active bar hang :30 row (fast pace) 10 single-arm DB shoulder presses/arm 10 scap pull-ups :30 row (sprint pace) :30 single-arm DB overhead hold/arm 10 scap pull-ups SKILL/STRENGTH: Accumulate 30 strict pull-ups or scaled pull-ups WOD: For time 100 push-ups – Every minute on the minute including 0:00, row 100m Rx2 80 push-ups Rx3 60 push-ups (from the knees) INTENDED STIMULUS 10:00 or less Maintain consistent sets of 3 or more push-up reps STRETCHING: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side
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