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WOD: Handstand Work: 10 minutes (work on anything to do with handstands) Air Squat Box Jumps: 10-10-10 (do an air squat and as you come out of the air squat perform a box jump. Must be one smooth motion, no stopping anywhere. Adjust height of box each set as needed) 2008 Games WOD # 3 – 5 rounds AQAP5 Deadlifts 275/18510 Burpees Post results/thoughts to comments Awesome job today guys. Good work all around. We got a lot of you up into handstands against the wall which for many was completely new. Great job of committing to the movement and getting used to being upside down…a great thing to practice when you’ve got a spare minute at the box. Way to get those lungs burning on the met-con as well, a spicy little meatball it was. Everyone is doing a tremendous job, working…

WOD: Clean and Jerk: 1-1-1-1-1-1-1 AQAP: Each set must be unbroken, you can’t set the kettlebell down, you can let it hang but it can’t be set down until the set of swings is done. No resting it on your feet, shoulders, etc, it must stay hanging. Be honest with the rest periods, don’t start early, score is total time to complete the workout.50 KB Swings 70/53Rest 2 minutes40 KB Swings 70/53Rest 1 minute 30 seconds30 KB Swings 70/53Rest 1 minute20 KB Swings 70/53Rest 30 seconds10 KB Swings 70/53 Post results/thoughts to comments Awesome work today guys…if you were in the gym for the workout you can see that I posted the workout with heavier weights. The workout was programmed a little light with Rx’d being 53/35, and we had a few people step it up and tackle the bigger kettlebell. Regardless of…

WOD: Work You Weakness Strength Bias: 5-5-3 15 minute AMRAP:7 Burpee Power Cleans 95/6521 Double-unders7 Front Squats 95/65 Post results/thoughts to comments Happy New Year’s everybody. Great to see so many people in the gym today. We had a couple of a class with 10+ people which was awesome, in addition to a new On-ramp class of 7 people. You guys all kicked ass today and worked hard in a tough workout. Burpees are hard enough by themself, add them to something else and they really suck. Good work guys. Cheers. Kristi on a burpee power clean Jeff moving up on his weights Mark with a dumbbell sub for the bar…working hard Floored Bob is back…pushing it hard right from the get go – Jade

WOD: Jump Rope: 10 minutes Unbroken Box Jumps: 20-20-20 (adjust height of box each set as deemed fit, whatever pace you start with you must end with, no stopping) 7 minute AMRAP:7 Push Jerks 115/857 Sumo Deadlift High-pulls 115/85 Post results/thoughts to comments Happy New Year everybody. It was great to have such a big class for the last one of the year, you all rocked out and pushed hard. Just want to say how thankful I am to have you in the gym, each and everyone of you make it happen and you all make the experience of owning a gym, working at a gym, and being able to train at a CrossFit facility totally awesome. Bring in the New Year with a bang and lets hit it hard starting next week. Cheers. The noon class working through the warm-up…thanks K-star for…

WOD: Work Your Weakness: 20 minutes 8 Intervals – Row at a steady pace for 30 seconds, then 8 pulls to establish maximum watt output. Rest 1 minute between intervals. Record highest watt output. Set your dampener to 10. Post results/thoughts to comments Nice work today guys. Something a little different for you today, and something that was a little easier for those that have come the last 3 days to train. It was great to see many of you doing mobility work during the work your weakness, this is completely fine and super beneficial. Hope to see you guys tomorrow for one last WOD before the New Year. Cheers. Chris working with Jess on her kipping pull-ups Kathy and Tanya pulling hard Mark getting that kettlebell overhead in the rugby workout – Jade