* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

*** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) 20 minute EMOTM:

Odd – 10 Kettlebell Swings 70/53 + 5 Dumbbell Squat Cleans 50/35

Even – 10 Burpee Box Jump Overs 24/20

Scale appropriately so that you can complete all rounds. If first rounds are taking you any more than 45 seconds you’ll likely need to scale back.

WOD:

2) Snatch Pulls: 3 @ 100%, 2 sets of 3 @ 110%

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

3) Snatch Push Press: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible. From rack or blocks.

4) AQAP:

25-20-15-10-5 Toes-to-bar

15-12-9-6-3 D-Ball Over Shoulder 100/70

Extra Work:

5) Strict Deficit Handstand Push-ups: 5 sets of 5

Rest 90-120 seconds between sets. Build as high as possible.

6) Pausing Ring Dips: 5 sets of 3

Rest 90-120 seconds between sets. Add load if able. Pause 3 seconds at the top and bottom. Focus on external rotation at the top/lockout.

7) 18 minute EMOTM:

Movement 1 – 1-6 Bar Muscle-ups

Movement 2 – 15 Wall Balls 30/20

Movement 3 – 45 seconds Assault Bike at 60/55 RPM

Pick reps you can maintain for all rounds. If you can’t complete 15 Wall Balls scale reps before you scale load, if you can’t complete at least 10 Wall Balls, then scale load.

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