CrossFit WOD, November 23, 2022

December 12, 2022
CrossFit WOD, November 23, 2022


Our annual In-House comp is here, the Winter Classic '22.  Grab a partner and sign up here:


Row prep/pick drills
30s arms only
30s arms + body
30s arms, body + half slide
1:00 row @ moderate pace
3 rounds of
20s hollow body flutter kicks
20s glute bridge march w/ 1s pause at top per leg
20s lateral shuffle

Specific Prep [10-18:00]
15s active hang
15s Tuck L-sit hold
5 strict knee raises
15s kip swings
15s kipping knee raises or straight leg raises
3-5 kipping Toes to bar

5 WB front squats w/ 2s pause at bottom
5 WB front squats no pause
5 WB Push Press
5 WB thrusters
5 wall ball shots



Turducken (Time)

5 rounds @ 80%
500m/400m row
15 Toes to Bar
25 Wall Ball Shots (20/14# - 10'/9')
Goals: Keep rounds consistent
Keep row moderate and break T2B and WBS as needed to keep your effort as high as you can while staying sustainable.

Turducken (BUILD) (Time)

500m/400m row
15 Sit Ups
25 Wall Ball Shots (14/10# - 10'/9')

Recovery/Endurance Builder

(start these about 30-60s after workout is over)
60s slow air squats
60s Slow PVC pipe bent over row
EMOM 5:00
15s fast flutter kicks + 40s low plank hold

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