WOD
 | Thu, Dec 14 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 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
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