* 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) Push Press: 10 reps Every 3:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 10RM for Max Reps.

2) 15 minute AMRAP:

15 Box Jumps 24/20

12 Kettlebell Swings 53/35

9 Push-ups

6 Pull-ups

Extra Work:

3) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets.

4) Row: 2 x 2000m @ 110% of PR Pace

Rest 3 minutes between intervals. Pace should be 110% of your PR Pace. For example if your PR pace for your 2K is 1:40 (100 seconds), then your pace for this piece should be 1:50 average (110 seconds).

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