* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

*** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Power Snatch + Squat Snatch: Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM Power Snatch. No dropping the bar between reps, these should be touch-and-go.

2) Power Clean + Clean + 2 Jerks: Every 2:00 x 5 sets

Start around 60% of your 1RM Power Clean. No dropping the bar between reps, these should be touch-and-go. Jerks are both Split.

3) AQAP:

25-20-15-10-5 Knees-to-armpits

15-12-9-6-3 D-Ball Over Shoulder 70/50

Extra Work:

4) Kipping Pull-ups: 10 minutes Practice

Work on anything that gets you a Kipping Pull-up, hanging on the bar, Superman/Hollows, Strict Banded Pull-ups, Strict pull-ups, Dumbbell Rows, etc

5) Face Pulls: 5 sets of 20

Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed.

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