* 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) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 3 rounds AQAP:

500m Row

15 Strict Handstand Push-ups

15 Deadlifts 225/155

Rest 5-10 minutes

4) 3 rounds AQAP:

21 Hang Power Cleans 135/95

14 Bar Facing Burpees

7 Muscle-ups

Rest 5-10 minutes

5) AQAP:

10 Legless Rope Climbs

First 5 reps you can’t jump up to the rope, must start from standing.

6) Bar Dips: 5 sets of 5

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

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