* 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 11th @ 6:45 PM to answer any questions you all have.

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

 WOD:

1) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Wall Balls

Reps should not exceed 10 for either movement. If you’ve got Wall Balls dialed use a heavier ball. Pick a rep count you can maintain for all 10 sets.

2) Snatch: 15 minutes EMOTM

Perform 1 Snatch EMOTM for 15 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If you fail a lift don’t attempt again until the next minute. All lifts should be full Squat. Start at approximately 60-70% of your 1RM.

3) Clean and Jerk: 12 minutes EMOTM

Perform 1 Clean and Jerk EMOTM for 12 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If you fail a lift don’t attempt again until the next minute. All lifts should be full Squat and Split Jerk. Start at approximately 60-70% of your 1RM.

4) 10 minute Up Ladder:

3 Power Cleans 95/65

3 Burpee Lateral Bar Hops

Continue going up by 3 reps until 10 minutes is up.

5) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Good Morning: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

7) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of total time and number of drops/sets to complete.

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

Post Results/Thoughts To Comments