* 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) Football Bar Bench Press: 5-5-5-5-5

Rest 2-3 minutes between sets. Each set should be as heavy as possible.

2) Halting Jerk: 3-3-3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. While loading is important remember this is ultimately a positioning drill. The biggest fault scene with this drill is holding the dip and re-dipping in the dip. Make sure you explode up from the pause. Pause in the bottom of each rep for 3 full seconds.

3) 10 minute AMRAP:

5 Muscle-ups

20 Wall Balls 20/14

40 Double-unders

Sub for Muscle-ups is 10 Pull-ups

4) Seated Dumbbell Piston Press: 4 x 6-8/side

Rest 2 minutes between sets. Each set should be as heavy as possible.

5) Sled Drag: 400m

Light. Focus on heel-to-toe walking, constant movement.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Hip Extension: 3 x 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments