* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have.

** New Products/Supplements..A Little Info HERE

WOD:

1) 5 Snatch Push Press + 5 Overhead Squats: 5 sets

Warm-up as needed. Perform 5 Snatch Push Press, once the 5th rep is overhead, perform 5 Overhead Squats. Build as heavy as possible. Rest 2-3 minutes between sets.

2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3

Starting from the floor initiate a Deadlift. Pause for 1 second just off the floor, just below the knee, above the knee, and then perform a Clean Pull from that position. That is 1 rep. Go as heavy as possible. Rest 90-120 seconds between sets.

3) 20 minutes EMOTM: Odd, Muscle-ups, Even, Toes-to-bar

Pick a rep count for each movement you can maintain for all 10 sets.

4a) 7 minute AMRAP:

30 Double-unders

15 Power Snatch 75/55

Rest 5 minutes

4b) 6 minute AMRAP:

Max Burpee-to-target

Target should be 6″ or more out of your reach.

Rest 5 minutes

4c) 5 minute AMRAP:

10 Chest-to-bar Pull-ups

10 Dumbbell Thrusters 50/35

Attack each one of these full steam, even if it means one of the others might suffer.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Single Leg KB Deadlift: 3 x 12/side

Rest 90 seconds between sets. Alternate Legs. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments