* CrossFit Kids Cancelled through January 25th

** New Programming Block HERE

*** Running Clinic w/Jason Wolstenholme HERE

**** Annual Holiday Party is the 30th, check it out HERE

***** WODDOC Seminar February 7th HERE

WOD:

1) Push Press: 5 reps Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock.

2) 10 minute EMOTM:

Odd – 30 second Front Rack Hold

Even – 3/side Kettlebell Windmills

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be perform around 100% of your 1RM Front Squat or Heavier. Windmills start light, focus on positioning and movement before load.

3) 10 minute AMRAP:

10 Knees-to-armpits

10 D-Ball Over Shoulder 100/70

10 Thrusters 75/55

Extra Work:

4) Abmat Sit-ups: 100 reps

Keep track of total time and sets to complete.

5) Row: 5K

For time. Key is consistent pacing, don’t blow it out too early.

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