WOD
 | Thu, Dec 14 2023 |  |
| CrossFit 20231214 | Other Results | Hip Mobilization Challenge |
CrossFit 20231214
(Time)
Warmup: 2 sets:
- 5 push-ups to down dog
- 10 PVC pass throughs
- 5 push-ups to down dog
- 10 PVC around-the-worlds
- 5 push-ups to down dog
- 10 PVC snatch grip behind the neck presses
Power Snatch 5-5-3-3-1-1
The 12 WODs of Christmas
7 rounds
- 13 Sit-ups
- 13 Walking Lunges
- 12 Alternating Single Arm Overhead Squats
- 13 Negative Pull Ups
- 13 Single Arm Snatch
(Use Light Weights for the overhead work. Negative Pullups = jumping with a controlled descent)
Stretch:
:30 foam roll t-spine
:30 foam roll quads /side
| 0% |  | |  | 0% |
| 1st | 19:47 Rx | Amelia Thu, Dec 14, 2023 | | 2nd | 20:14 Rx | Coach E Thu, Dec 14, 2023 | | 3rd | 21:47 Rx | Coach B Thu, Dec 14, 2023 | | 1st | 18:37 Rx | Coach J Thu, Dec 14, 2023 | | 2nd | 22:44 Rx | Coach C Thu, Dec 14, 2023 | | 3rd | 22:53 Rx | Matt Thu, Dec 14, 2023 |
| Coach J | 18:37 Rx | 20# | | Amelia | 19:47 Rx | | | Brook | 20:12 Rx | 2/3# | | Coach E | 20:14 Rx | 10# | | Coach B | 21:47 Rx | 10# | | Coach C | 22:44 Rx | 20# | | Matt | 22:53 Rx | 15# | | Marcus | 25:00 Rx | 10#/ 35# | | Tricia | 25:06 Rx | air/5/20# | | Natalie | 26:08 Rx | 5# | | Wake | 27:52 Rx | 2# | | Tracy B | 27:58 Rx | 5# | | Tony | 28:44 Rx | 15/5/25# | | Daniel O | 30:31 Rx | | | Joe S | 100:00 Rx | Present |
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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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