* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE

** CrossFit Kids Cancelled through January 25th

*** Running Clinic w/Jason Wolstenholme HERE

**** WODDOC Seminar February 7th HERE

WOD:

1) Bench 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) AQAP:

1000m Row

50 Thrusters 45/35

30 Pull-ups

Extra Work:

4) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets.

5) Row: 10 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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