WOD
 | Tue, Nov 21 2023 |  |
| CrossFit 20231121 | Michael | Home WOD 20231121 | November Lunge Challenge |
CrossFit 20231121
(No Results Tracked)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
100m jog
2 sets:
3 burpees
5 sit-ups
7 unweighted good mornings
100m run
WOD REVIEW/PREP
WOD: 3 rounds for time
800m run
50 hip extensions
50 sit-ups
Rx2 600m run, 25 hip extensions or weighted good mornings, 25 sit-ups
Rx3 400m run, 25 good mornings (unloaded), 25 sit-ups
(enter score in other tab)
INTENDED STIMULUS
24:00-30:00
Keep all runs to 5:30 or less
Complete hip extensions in 2:15 or less
Complete sit-ups in 2:15 or less
STRETCHING:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right
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Michael
(Time, Rx2, Rx3,  Hero WODs)
TBD
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| 1st | 26:56 Rx | Amelia Tue, Nov 21, 2023 | | 2nd | 19:09 Rx2 | Julie A Tue, Nov 21, 2023 | | 3rd | 22:26 Rx2 | Coach A Tue, Nov 21, 2023 | | 1st | 22:41 Rx | Coach J Tue, Nov 21, 2023 | | 2nd | 20:40 Rx2 | Carlos Tue, Nov 21, 2023 | | 3rd | 20:47 Rx2 | Coach C Tue, Nov 21, 2023 |
| Coach J | 22:41 Rx | 1st | | Nickolas | 26:45 Rx | | | Amelia | 26:56 Rx | 1st | | Ben | 27:46 Rx | | | Claire | 27:50 Rx | | | Julie A | 19:09 Rx2 | 2nd | | Tracy L | 19:15 Rx2 | | | Tracy B | 19:41 Rx2 | 2 rows | | Carlos | 20:40 Rx2 | 2nd Rows | | Coach C | 20:47 Rx2 | 3rd 50 reps last two rnds | | Wayne | 20:57 Rx2 | | | Coach A | 22:26 Rx2 | 3rd 50 hip ext | | Coach B | 23:23 Rx2 | 4th Bike / 50 goods/sit-ups | | Carsyn | 25:15 Rx2 | 800m/2x25, 1x50, 50 SUs | | Katie A | 26:25 Rx2 | 800m/50 situps | | Edgar | 28:40 Rx2 | 800m runs | | Lisa | 30:56 Rx2 | 800m runs | | Tejas | 34:29 Rx2 | | | Brook | 18:23 Rx3 | 1-600m run | | Joanie | 19:33 Rx3 | Weighted goods | | Chanel | 21:00 Rx3 | | | Wake | 28:02 Rx3 | 800m runs |
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Home WOD 20231121
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
100m jog
2 sets:
3 burpees
5 sit-ups
7 unweighted good mornings
100m run
WOD: 3 rounds for time
800m run
50 DB good mornings (15/20)
50 sit-ups
STRETCHING:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right
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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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