WOD
 | Tue, Nov 28 2023 |  |
 | Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
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| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20231128 | Home WOD 20231128 | November Lunge Challenge |
CrossFit 20231128(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 3 sets: 50ft bear crawl 10 Romanian deadlifts 50ft overhead walk plate walk 10 hang muscle cleans SKILL/STRENGTH: 3 sets 5 deadlifts 5 hang power cleans 5 push jerks – Rest 1:00-1:30 between sets – Build to WOD weight WOD: DISRUPTED DT Every 3:00 for 7 rounds: 12 deadlifts (135/95) 9 hang power cleans 6 push jerks – Use the same barbell for each movement – Score is slowest round Rx2 95/65 Rx3: 9 deadlifts (65/45) 6 hang power cleans 3 push jerks INTENDED STIMULUS Twist on the Hero workout DT Finish most rounds in 1:00 or less First 3 rounds unbroken For most, jerks will determine load STRETCHING: 2 sets :45 child’s pose stretch :45 seated straddle stretch
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