WOD
 | Sun, Dec 10 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 (7 days ago) |
| CrossFit 20231210 | Home WOD 121023 | 20231210 CrossFit Goals | Other Results | Hip Mobilization Challenge |
CrossFit 20231210(Time, Rx+, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR start... 5 sets on choice of machine: :45 slow :15 fast 1 set: 10 alternating elbow-to-insteps 10 alternating scorpion stretches 10 dive bomber push-ups 10 shoo the turtles/leg 10 alternating Samson stretch lunges SKILL/STRENGTH: Every 2:00 x 4 sets 7 double-KB front squats – Build in load as desired The 12 WODs of Christmas: - 100-80-60-40-20 Single Unders - 10-8-6-4-2 Power Cleans (alternate sets of movements: 100 Singles, 10 Power Cleans, 80 Singles, 8 Power Cleans, etc.) Rx+ 135/95 Rx 115/75 Rx2 95/65 Rx3 75/55 STRETCHING: 1:00 cobra stretch 1:00 banded tricep stretch/side
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