WOD
 | Wed, Dec 6 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 20231206 | Home WOD 20231206 | Hip Mobilization Challenge |
CrossFit 20231206(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers 10 skier jacks 10 up-downs 5 burpees SKILL/STRENGTH: RUNNING DRILLS 200m run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100m run – Practice maintaining a figure-4 body position on each run WOD: For time 50-40-30-20-10: Burpees – Run 400m after each set of burpees Rx2 40-30-20-10-5 – Run 300m after each set of burpees Rx3 25-20-15-10-5 – Run 200m after each set of burpees INTENDED STIMULUS 18:00-25:00 Runs in 2:15 or less 10+ burpee/minute pace Fast transitions STRETCHING: 1:30 couch stretch/side 1:00 active child's pose
|
|
|
