* 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) Snatch Off Blocks: 5 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between reps. Blocks setup just above the knee.

2) Clean Off Blocks: 5 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between reps. Blocks setup just above the knee.

3) Clean Liftoff: 3 sets of 3 @ 80-100%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage of your 1RM Clean. Pull to mid-thigh, then slowly lower down to 1″ off the ground, and repeat for 2 more reps. On 3rd rep take 10 seconds to lower the bar back to the floor.

WOD:

4) Bench Press: 10 reps Every 3:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible. Your final set is to be done at 85% of your 10RM for Max Reps.

5) Conditioning:

A – Every 30 seconds for 8 sets – 7 Power Snatch 115/75

Rest 1 minute

B – Every 30 seconds for 8 sets – 7 Thrusters 115/75

Rest 1 minute

C – Every 30 seconds for 8 sets – 7 Power Clean + Jerk 115/75

Rest 1 minute

D – Every 30 seconds for 8 sets – 7 Jumping Back Squats 115/75

Rest 1 minute

E – Every 30 seconds for 8 sets – 7 Chest-to-bar Pull-ups

You can thank Doug Chapman for this one. Goal for this piece is consistent, unbroken output. If you need to scale, scale no lower than 5 reps, if you can’t maintain 5 reps, then scale loading.

Extra Work:

6) GHD Sit-ups: 3 sets of 20 reps

Rest 90-120 seconds between sets.

7) Row: 2 x 2000m @ 110% of PR Pace

Rest 3 minutes between intervals. Pace should be 110% of your PR Pace. For example if your PR pace for your 2K is 1:40 (100 seconds), then your pace for this piece should be 1:50 average (110 seconds).

8) Double Bent Over Dumbbell Kickbacks: 4 sets of 12-15 reps

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

9) High Box Jumps: 25 not for time

Go HIGH. Take your time. Work straight through them with consistent rest, or break them into sets as desired.

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