* 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.

** Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE

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

WOD:

1) 20 minutes EMOTM: Odd, Open Prep, Even, Movement of Choice

Open Prep can be any of the following movements, Wall Balls, Box Jumps, Burpees, Toes-to-bar, Chest-to-bar Pull-ups, Shoulder-to-Overhead, Deadlifts, or Double-unders. Movement of Choice can be anything you’d like to work on. For both movements efforts should be kept to about 20 seconds of work.

2) 5 rounds for Max Reps:

45 seconds Box Jumps 24/20

15 seconds Rest

45 seconds Kettlebell Swings 70/53

15 seconds Rest

Extra Work:

3) Turkish Get-up: 3 x 5/side

Rest 90 seconds between sets. Work as heavy as able, don’t alternate, and only work as heavy as you can keep the Kettlebell up for all 5 reps.

4) Hip Extension: 3 x 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments