* 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.

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

WOD:

1) Snatch + Pause Overhead Squat: 5 sets

Warm-up as needed, and then perform 5 working sets. Snatch is a full squat. After the Snatch go back down into a Overhead Squat, pause for 3 seconds and come back up. Rest 90-120 seconds between sets.

2) Clean + Pause Front Squat + Jerk: 5 sets

Warm-up as needed, and then perform 5 working sets. Clean is a full squat. After the Clean go back down into a Front Squat, pause for 3 seconds and come back up. Finish with a Split Jerk. Rest 90-120 seconds between sets.

3) AQAP:

10,9, 8…3, 2, 1 Front Squats 135/95

2, 4, 6…16, 18, 20 Deadlifts 135/95

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 3 x 1000m

Rest 3 minutes between intervals. Fastest consistent pace is the goal.

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

Post Results/Thoughts To Comments