WOD
 | Mon, Nov 27 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 20231127 | Home WOD 20231127 | November Lunge Challenge |
CrossFit 20231127(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: 10 alternating spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: :40 KB swings to eye level – Rest :20 :40 burpees – Rest :20 SKILL/STRENGTH: EMOTM x 10mins 5 barbell good mornings WOD WARM-UP: 3 sumo deadlifts 3 deadlift-shrugs, slow then 3 fast 3 sumo deadlift high pulls (SDHP) 2 sets: 5 SDHP – Perform the second set at workout weight and clearly be able to continue for another 5+ reps Kip swings Kip swings + 2 knees above hips 2 kip swings + 2 knees-to-armpits 2 kip swings + 2 knees-to-armpits + 1 toes-2-bar WOD: For Time 21-15-9: Sumo deadlift high pulls 115/75 Toes-to-bars Rx2 75/55, Knees-to-elbows Rx3 45/35, Knees-above-hips INTENDED STIMULUS Sub 5:00 Sumo deadlift high pulls in 1-2 sets each round Toes-to-bar reps in 1-3 sets each round STRETCHING: 2:00 reach, roll, and lift
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