* CrossFit Kids Cancelled through January 25th

** Running Clinic w/Jason Wolstenholme HERE

*** Annual Holiday Party is the 30th, check it out HERE

**** WODDOC Seminar February 7th HERE

Pre Class:

1) Halting Clean: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pull to just below the knee, pause for 3 FULL seconds, then finish the lift. Drop and reset between reps. All Reps full Squat.

2) Clean Power Shrugs: 5 @ 105%, 5 @ 115%, 5 @ 115%+

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

WOD:

3) Back Squat: Every 2:30

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

4) Front Squat: Every 2:00

5 @ 60-65%

5 @ 65-70%

5 @ 70-75%

5 @ 75-80%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range.

5) AQAP:

50 Squat Cleans 135/95

Every-time you drop the bar you must perform 10 Burpees. Load appropriately so that this takes approximately 3-5 sets.

Extra Work:

6) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

7) Single Leg Hip Extension: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

8) Sled Drag: 400m @ Bodyweight

Scale as needed so that you can keep consistent movement and pace.

9) Reverse Hyper: 3 sets of 20

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

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