WOD
 | Wed, Nov 29 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 (5 days ago) |
| CrossFit 20231129 | Home WOD 20231129 | Other Results | November Lunge Challenge |
CrossFit 20231129(Weight) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 4 sets: :30 row, bike, or jump :10 rest :30 burpees :10 rest :30 scap pull-ups :10 rest SKILL/STRENGTH: EMOTM x 6mins :30 handstand walk or shoulder taps :30 rest WOD WARM-UP: 3 sets: Strict press Dip and hold Dip, Pause and drive slowly Dip and drive fast Push press WOD: For load 5-5-5-5-5: Push press INTENDED STIMULUS Work up to 5 push presses at or above 75% and stay there for all 5 sets Rest 2:00-3:00 minutes between sets STRETCHING: 1:00 banded shoulder stretches/side
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