* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE

** CrossFit Kids Cancelled through January 25th

*** Running Clinic w/Jason Wolstenholme HERE

**** WODDOC Seminar February 7th HERE

WOD:

1) 2 Hang Muscle Snatch + 2 Muscle Snatch: 3 sets

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Quickly built to 3 heavy sets.

2) Halting Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Hold the bottom of the dip for 3 seconds on each rep.

3) Close Grip Bench Press: 5 reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Grip is pointer finger on the beginning of the knurl or narrower.

4) 5 rounds AQAP:

20 Pull-ups

10 Thrusters 135/95

10/7 Calories Assault Bike

Rest 5 minutes

Keep track of total time to complete with rest as well as time for each individual round. Scale pull-ups so they can be completed unbroken, scale loading on Thrusters so they can be perform unbroken.

5) True Form: 10 x .25 mile Run/.1 mile Walk

Goal should be consistent, fast efforts.

6) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

7) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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