WOD
 | Wed, Nov 22 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 |
 | Gymversary: Matt(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20231122 | Home WOD 20231122 | Other Results | November Lunge Challenge |
CrossFit 20231122(Reps, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 10 DB RDLs 10 DB goblet squats 5 single-arm DB shoulder presses/arm :30 up-downs 10 DB bent-over rows 5 single-arm DB thrusters/arm 5 DB windmills/arm :30 burpees 5 DB complexes/arm – 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill SKILL/STRENGTH: Build to a heavy set of 3 deadlifts WOD: AMRAP x 10mins 7 handstand push-ups 7 deadlifts (225/155) Rx2 reduced ROM handstand push-ups (no higher than 45# plate), 155/105 Rx3 7 double-DB shoulder presses 20/15 7 deadlifts 95/85 SCORE: 14 reps per round INTENDED STIMULUS 5+ rounds Moderate loading that allows for unbroken deadlifts for most rounds Handstand push-ups in 2 sets or less Prioritize technique over load STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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