Author: Jade

* 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) 20 minute AMRAP: 15 Kettlebell Swings 70/53 12 Push-ups 9 Pull-ups Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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) Deadlift: 7 reps Every 3:00 x 5 sets Warm-up as needed. Start at the weight you perform 8 reps last week and climb as heavy as possible. 5th set doesn’t necessarily have to be the heaviest. All reps should be Touch-and-Go. If you max out before set 5 come down to 80% of the days max to finish out. 2) Dumbbell Stiff Leg Deadlift: 10 reps Every 1:30 x 4 sets This should be done as a continuation of your Deadlifts, starting at 15:00 on the clock. Load as heavy as possible but focus on positioning and stretch first and foremost. 3) 3 rounds AQAP: 50 Double-unders 21 Wall Balls 20/14 12 Power Snatch 75/55 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest…