WOD
 | Sun, Dec 31 2023 |  |
| CrossFit 20231231 | Home WOD 20231231 | 20231231 Goals Class | Deadlift Max | Hang Power Snatch Max | Back Squat Max | Power Clean Max | MAX Weight Hang power Clean | Other Results | Hip Mobilization Challenge |
CrossFit 20231231
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backward single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
SKILL/STRENGTH: 1 set for max reps
Max unbroken double-unders
or
2:00 max double-unders
WOD: 7 sets for load
6 alternating front-rack reverse lunges
– 3 on each leg
INTENDED STIMULUS
Heavy front-rack reverse lunge day
Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other
Lift once every 3:00
Take the bar from the rack
STRETCHING: 2 sets
:30 frog stretch
:30 couch stretch/leg
| 0% |  | |  | 0% |
| 1st | 105 Rx | Cassy Mon, Dec 29, 2025 | | 2nd | 95 Rx | Amelia Mon, Dec 29, 2025 | | 3rd | 75 Rx | Carmille Mon, Dec 29, 2025 | | 1st | 205 Rx | Brandon Mon, Dec 29, 2025 | | 2nd | 185 Rx | Coach C Sun, Dec 31, 2023 | | 3rd | 115 Rx | Coach J Mon, Dec 29, 2025 |
| Coach C | 185 Rx | | | Marcus | 135 Rx | | | Daniel O | 135 Rx | | | Nickolas | 85 Rx | | | Natalie | 65 Rx | |
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Home WOD 20231231
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backward single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
SKILL/STRENGTH: 1 set for max reps
Max unbroken double-unders
or
2:00 max double-unders
WOD: 5 sets for reps
:30 left-leg dumbbell reverse lunges
– Rest :15
:30 right-leg dumbbell reverse lunges
– Rest 2:15 between sets
– Use two dumbbells
Odd object option: 7 sets for load
6 reverse lunges (3/leg)
– Use heavy dumbbells, kettlebells, sandbags, or any other object held at the chest
STRETCHING: 2 sets
:30 frog stretch
:30 couch stretch/leg
| 0% | | | | 0% |
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20231231 Goals Class
(Check In)
Max day!
Warm up and work to a 1rm max of the lift of your choice
Cool down:
10 cat cows
30 sec scorpion stretch/side
30 sec pigeon pose/side
| 0% | | | | 0% |
| Marcus | Yes | | | Coach J | Yes | | | Joe K | Yes | | | Matt | Yes | | | Coach C | Yes | | | Amber H | Yes | | | Wayne | Yes | | | Carsyn | Yes | |
|
Deadlift Max
(Weight,  Misc Barbell)
Find your 1 rep max deadlift weight.
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Jun16,2025 Mon,Aug26,2024 Sat,Aug17,2024 Wed,Jan10,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Mar29,2023 Fri,Dec9,2022 Tue,Jul19,2022 Wed,Sep15,2021 Fri,Jun25,2021| 1st | 295 Rx | Julie A Mon, Jun 16, 2025 | | 2nd | 280 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 275 Rx | Coach A Sat, Aug 17, 2024 | | 1st | 475 Rx | Nick Sat, Aug 2, 2025 | | 2nd | 455 Rx | Coach C Mon, Jun 16, 2025 | | 3rd | 425 Rx | Brandon Sat, Jan 3, 2026 |
| Coach E | 240 Rx | | | Albert | 215 Rx | |
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Hang Power Snatch Max
(Weight, Snatch)
Max Weight successfully lifted for a Power Snatch from the Hang Position
| 100% | | | | 0% |
| 1st | 105 Rx | Coach A Sun, Oct 22, 2023
Coach E Sun, Oct 22, 2023 | | 2nd | 85 Rx | Coach B Tue, Nov 19, 2024 | | 1st | 155 Rx | Coach C Fri, Mar 8, 2024 | | 2nd | 140 Rx | Perry Tue, Jul 16, 2019 | | 3rd | 135 Rx | Coach J Tue, Aug 13, 2019 |
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Back Squat Max
(Weight, Squats)
Find Your 1 Rep Max Back Squat Weight
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Coach C | 395 Rx | 1st | | Wayne | 355 Rx | | | Joe K | 315 Rx | | | Phil | 165 Rx | 13th | | Carsyn | 145 Rx | | | Amber H | 125 Rx | |
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Power Clean Max
(Weight, Cleans)
Find Your 1 Rep Max Power Clean Weight
| 100% | | | | 0% |
Planned: Sat,Aug30,2025 Sat,Jun28,2025 Mon,Jun3,2024 Tue,May14,2024 Sun,Dec31,2023 Wed,Jan18,2023 Fri,Oct22,2021 Thu,Dec26,2019 Sun,Nov3,2019 Wed,Oct23,2019 Wed,May24,2017| 1st | 150 Rx | Nicole Sat, Aug 30, 2025 | | 2nd | 145 Rx | Coach E Mon, Jun 3, 2024 | | 3rd | 125 Rx | Coach B Fri, Oct 22, 2021 | | 1st | 255 Rx | Joey P Sat, Aug 30, 2025 | | 2nd | 240 Rx | Joe K Sat, May 25, 2024 | | 3rd | 235 Rx | Coach C Mon, Jun 3, 2024 |
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MAX Weight Hang power Clean
(Weight, Cleans)
Maximum weight HANG Power Clean
| 0% | | | | 0% |
Planned: Thu,Jun12,2025 Sun,Dec31,2023 Sat,Nov25,2023 Mon,May2,2022 Mon,Feb5,2018| 1st | 155 Rx | Coach E Thu, Jun 12, 2025 | | 2nd | 140 Rx | Coach A Sat, Nov 25, 2023 | | 3rd | 110 Rx | Natalie Thu, Jun 12, 2025
Erandi Thu, Jun 12, 2025 | | 1st | 275 Rx | Joey P Thu, Jun 12, 2025 | | 2nd | 235 Rx | Coach C Tue, Feb 6, 2024 | | 3rd | 215 Rx | Coach J Wed, Nov 8, 2017 |
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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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