WOD
 | Sun, Dec 24 2023 |  |
 | 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 |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231224 | 20231224 CrossFit Goals | Hip Mobilization Challenge |
CrossFit 20231224(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) PVC SWITCH GAME: 5 rep penalty movements: 20 mountain climbers 10 PVC around the worlds 10 PVC shoulder presses 10 PVC push presses 20 jumping jacks 6 alternating elbow-to-insteps SKILL/STRENGTH: EMOTM x 10mins Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 plank hold WOD: For time: 21-15-9: KB swings (70/53) 100-100-100: Double-unders Rx2 53/35 50-50-50: Single-Single-Doubles Rx3 26/18 100-100-100: Single-unders INTENDED STIMULUS 10:00 or less Fast and unbroken for top athletes Break heavier kettlebell reps into no more than 3 sets per round Double-unders in 2:00 or less
|
|
|
