WOD
 | Sun, Dec 3 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) |
| 20231203 | Home WOD 20231203 | 20231203 CrossFit Goals | Hip Mobilization Challenge |
20231203(Reps, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) PARTNER ROWLING: On a 6:00 clock Partner A: rows to 100m For every meter partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100m row Penalty movements: • Kettlebell deadlifts • Air squats • Scap pull-ups • Burpees SKILL/STRENGTH: Accumulate 10 Turkish get-ups/arm – Use a single dumbbell or KB – Build in load as desired through all 10 reps WOD: On a 12:00 clock 50-calorie row 40 KB swings (53/35) 30 KB goblet squats 20 burpees Max rope climbs Rx2 50-calorie row 40 KB swings (35/26) 30 KB goblet squats 20 burpees Max rope lowers Rx3 40-calorie row 30 KB swings (26/18) 20 KB goblet squats 10 burpees Max rope lowers INTENDED STIMULUS Score is total rope climbs; athletes should shoot for 4+ climbs Ideally, will have 2:00+ on the rope Should shoot to complete the total sets of kettlebell swings, lunges, and burpees without resting and in 2 sets max STRETCHING: 2 sets :30 cobra stretch :30 spiderman stretch, left :30 spiderman stretch, right
|
|
|
