* CrossFit Kids Cancelled through January 25th

** New Programming Block HERE

*** Running Clinic w/Jason Wolstenholme HERE

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

***** WODDOC Seminar February 7th HERE

Pre Class:

1) Muscle Snatch: 4 sets of 4

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

2) Jerk: 7 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. From rack or blocks. Build as heavy as deemed fit.

WOD:

3) Football Bar Bench Press: 5 reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Use the wide grip on the bar.

 4) 5 rounds AQAP:

10 Thrusters 135/95

20 Kettlebell Swings 70/53

10/7 Calories Assault Bike

Rest 5 minutes

Scale as needed, all movements should be unbroken, with minimal transition “rest.” Record total time to complete including rest, as well as time for each round.

Extra Work:

5) Row: 10K

For time. Key is consistent pacing, don’t blow it out too early.

6) Dumbbell Overhead Tricep Curl: 4 sets of 15

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

7) Bent Over Landmine Row (Neutral Grip): 4 sets of 20

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

8) Abmat Sit-ups: 100 reps

Keep track of total time to complete and numbers of sets.

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