WOD
 | Mon, Dec 11 2023 |  |
 | Happy Birthday: Nicole |
| 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
| 0% |  | |  | 0% |
| 1st | 180 Rx | Amelia Mon, Dec 11, 2023 | | 2nd | 168 Rx3 | Erandi Mon, Dec 11, 2023 | | 1st | 132 Rx+ | Coach C Mon, Dec 11, 2023 | | 2nd | 180 Rx2 | Josh Mon, Dec 11, 2023 | | 3rd | 156 Rx3 | Albert Mon, Dec 11, 2023 |
| Coach C | 132 Rx+ | | | Amelia | 180 Rx | | | Josh | 180 Rx2 | 25# db | | Carsyn | 168 Rx2 | | | Daniel O | 150 Rx2 | | | Tony | 144 Rx2 | | | Erandi | 168 Rx3 | 25# db | | Albert | 156 Rx3 | | | Elizabeth J | 150 Rx3 | |
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Home WOD 20231211
(Time)
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: 2 sets
3 DB hang power cleans
3 DB push presses
– Build each set to workout load
WOD: For time
100 double-unders or single-unders
75 alternating dumbbell hang power cleans (15-50)
50 weighted sit-ups (15/20)
75 single-dumbbell push presses
100 double-unders or single-unders
– Use one dumbbell
STRETCHING:
:30 kneeling quad stretch/side
:30 standing calf stretch/side
| 0% | | | | 0% |
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Hip Mobilization Challenge
Dec 1, 2023 - Dec 31, 2023 (Individual Goal 150) 
Loosen up the hips by sitting cross-legged on the floor at least 5 minutes per day.
Record the number of minutes seated cross-legged on the floor. Don't estimate it. Use a clock to keep track of the time.
The more, the better. Try to work up to 10, 20, or 30 minutes.
Sitting on the floor will help loosen up the hips, combat the effects of sitting in a chair, and help with your hip flexion mobility.
For an extra challenge, try lowering to the floor and rise up from the floor without using your arms for assistance.
| Coach B | | | Tracy L | | | Coach J | | | Coach E | | | Tricia | | | Donna | | | Coach C | | | Carsyn | | | Amber H | | | Nickolas | | | Patrick | | | Coach A | | | Joe K | | | Natalie | | | Daniel O | |
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