* 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, Handstand Push-ups, Even, Movement of Choice

Handstand Push-ups should be normal HSPU, focus is on speed/turnover time. Movement of Choice should just be something that you struggle with.

2) 15 minutes EMOTM: 1 Snatch

Warm-up to around 60%. Start there, increase as much as deemed fit. Goal is as much volume in the 80-90% range as possible. All reps should be full Squat. If you miss a rep don’t reattempt, wait until the next minute.

3) 12 minutes EMOTM: 1 Clean and Jerk

Warm-up to around 60%. Start there, increase as much as deemed fit. Goal is as much volume in the 80-90% range as possible. All reps should be full Squat and Split Jerk. If you miss a rep don’t reattempt, wait until the next minute.

4) 10 minute AMRAP:

7 Squat Cleans 135/95

9 Toes-to-bar

11 Burpee-to-target

Target should be a minimum of 6″ from your reach.

5) Good Mornings: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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