WOD
 | Mon, Dec 11 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 |
 | Happy Birthday: Nicole |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231211 | Home WOD 20231211 | Hip Mobilization Challenge |
CrossFit 20231211(Reps, Rx+, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 1 set: :30 jumping jacks :30 mountain climbers :30 alternating Spiderman stretches :30 plank 1 set: :30 at each step Jump in place (no rope) Single-unders Single-under + high jumps Single-under fast + single-under, slow Single-under + double-under SKILL/STRENGTH: Accumulate - 50 GHD Situps - 100 Double Unders Front Squat Warmup The 12 WODs of Christmas 15 Min AMRAP - 200m Cardio - 12 Front Squats (from floor) - 100m Farmers Carry (single DB) (running and farmers carry count as 12 reps each) Rx+ - 135/95 barbell, 50/35 DB Rx - 115/75 barbell, 40/25 DB Rx2 - 95/65 barbell, 30/15 DB Rx3 - 75/55 barbell, 20/10 DB STRETCHING: :30 kneeling quad stretch /side :30 standing calf stretch /side
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