WOD
 | Thu, Nov 30 2023 |  |
| CrossFit 20231130 | Max Height Box Jump | Home WOD 20231130 | November Lunge Challenge |
CrossFit 20231130
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 jumping jacks
10 alternating Spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 box step-ups
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 box jumps
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
10 box jump-overs
400m run (500m row or bike)
SKILL/STRENGTH:
5 attempts at a high box jump
WOD: 8 rounds for time
8 alternating DB hang snatches (50/35)
8 box jump-overs (30/24)
Rx2 35/20, 24/20
Rx3 15/10, 20/12
INTENDED STIMULUS
9:00-12:00
Advanced athletes may be able to go sub 8:00
Hang power snatches are alternating and should be unbroken every round
Adjust box jump pace so able to maintain unbroken sets of hang snatches
Fast workout with consistent movement
STRETCHING:
1:00 elevated pigeon pose (on the box if needed)/side
:30 calf stretch/side
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| Coach J | 9:41 Rx | | | Joey P | 10:39 Rx | | | Daniel O | 14:01 Rx | | | Marcus | 7:14 Rx2 | | | Carsyn | 7:27 Rx2 | 24” | | Logan M | 7:58 Rx2 | 50# | | Jenn | 9:08 Rx2 | | | Nickolas | 9:12 Rx2 | | | Tony | 9:18 Rx2 | | | Wayne | 10:15 Rx2 | | | Tricia | 8:22 Rx3 | 20# | | Joe S | 9:42 Rx3 | | | Amber H | 10:13 Rx3 | 20”/10#x6/15#x2 | | Tracy L | 8:02 | Stepups / 25# |
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Max Height Box Jump
(Distance,  Gymnastics)
Maximum Height Box Jump
1 rep maximum from a standing start.
| 0% | | | | 0% |
Planned: Thu,Nov30,2023 Mon,Jan16,2023 Sat,Nov5,2022 Tue,Oct11,2022 Wed,Dec22,2021 Sat,Dec4,2021 Thu,May20,2021 Wed,Jan13,2021 Fri,Dec20,2019 Wed,Apr3,2019 Fri,Dec7,2018 Wed,Jul18,2018| 1st | 32.5 Rx | Coach E Tue, May 31, 2022 | | 2nd | 31.5 Rx | Coach B Mon, Jan 16, 2023 | | 3rd | 28 Rx | Tracy L Thu, Nov 30, 2023 | | 1st | 53 Rx | Joey P Wed, Jul 18, 2018 | | 2nd | 44 Rx | Coach J Tue, Dec 19, 2017 | | 3rd | 36 Rx | Patrick Sat, Nov 5, 2022 |
| Joey P | 44 Rx | | | Coach J | 41.5 Rx | | | Nickolas | 41 Rx | | | Logan M | 40 Rx | | | Daniel O | 38 Rx | PR | | Tony | 32.5 Rx | | | Wayne | 31.5 Rx | | | Joe S | 30 Rx | 7th | | Amber H | 30 Rx | | | Tricia | 29 Rx | Woot! | | Carsyn | 28.5 Rx | | | Tracy L | 28 Rx | 3rd | | Jenn | 25.5 Rx | | | Marcus | 0 Rx | |
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Home WOD 20231130
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
400m run (500m row or bike)
10 jumping jacks
10 alternating Spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 box step-ups
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 box jumps
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
10 box jump-overs
SKILL/STRENGTH:
5 attempts at a high box jump
WOD: 8 rounds for time
8 alternating DB hang snatches (10-50)
8 object jump-overs (thigh height)
STRETCHING:
1:00 elevated pigeon pose (on the box if needed)/side
:30 calf stretch/side
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November Lunge Challenge
Nov 1, 2023 - Nov 30, 2023 (Individual Goal 1,500) 
Accumulate 1500 Lunges (50/day)
You may do walking lunges, front lunges or back lunges. Work to touch back knee on every lunge.
| Amelia | | | Donna | | | Coach J | | | Tracy L | | | Coach E | | | Phil | | | Coach A | |
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