WOD
 | Tue, Nov 21 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 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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