WOD
 | Fri, Nov 24 2023 |  |
 | Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
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| 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 20231124 | Home WOD 20231124 | Other Results | November Lunge Challenge |
CrossFit 20231124(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: - 30 sec single-unders - 10 single-arm DB deadlifts, right - 10 single-arm DB deadlifts, left - 10 single-arm shoulder presses, right - 10 single-arm shoulder presses, left PVC SWITCH GAME The group must do penalty reps if an athlete drops a PVC or falls Penalty movements: - 20 mountain climbers - 5 burpees - 20 jumping jacks - 10 air squats SKILL/STRENGTH: 3 sets Accumulate 1:00 plank hold 20 strict sit-ups PARTNER WOD FRIDAY!: - 50 alternating DB Power Snatches (50/35 lb) - 15 Wall Walks - 40 alternating DB Power Snatches - 10 Wall Walks - 30 alternating DB Power Snatches (one partner works while one rests - partition the work as needed) Rx2 - 35/20 Rx3 - 30 DB Snatches each round @ 15/10, 10 Partial Wall Walks each round INTENDED STIMULUS - 11:00-17:00 mins - Moderate DB loading - DB snatches in sets of 10 or more - wall walks in 4:00 or less STRETCHING: Accumulate: 1:00 banded shoulder stretch /arm
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