* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have.

** Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE

*** New Products/Supplements..A Little Info HERE

WOD:

1) 20 minutes EMOTM: Odd, Box Jumps 24/20, Even Chest-to-bar Pull-ups

Box Jumps can be up to 15 reps. The focus should be on speed and rebounding. Chest-to-bar Pull-ups up to 10 reps…pick a rep count you can maintain for all 10 sets.

2) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat:  5 @ 60%, 3×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

4) AQAP:

21 Shoulder-to-Overhead 165/113

75 Double-unders

15 Shoulder-to-Overhead 165/113

50 Double-unders

9 Shoulder-to-Overhead 165/113

25 Double-unders

Sub for DU’s is an equal amount of SU’s and 15-10-5 Air Squats. No Split Jerking, work with a weight you can Push Press/Jerk.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

6) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

7) Row: 5 x 500m

Rest 1 minute between intervals. Hold your PR 2K pace, no faster, or slower.

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

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