WOD

Part A Warm up

2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4

Part B (HSPU development)

EMOM For 10 Min Do:
15 Sec Max Strict Handstand Push-up
Or
Strict Handstand Push-ups x4-5

Part C

3 Sets
1 Min Max Assault Bike
1 Min Max Burpee
1 Min Max Hang Squat Snatch (95/65)
Farmers Carry x200ft (53/35 ea. hand)
rest 2 min

*Score total reps completed.

Happy New Year – BOX CLOSED

Enjoy some well deserved rest and be ready to bring it tomorrow morning.

Last day of the burpee challenge – did you get your wine glass?  If not, get it done!

Have a great New Years Eve everyone.  Be safe and we’ll see you next year.

PS Box CLOSED tomorrow

Part A Warm up

Coaches Choice

Part B

In Teams Of 2 Perform
For Time:
“2017”
20 Pull-ups
17 Power Snatch (115/75)

20 Pull-ups
17 Clean And Jerk (115/75)

20 Pull-ups
17 Hang Squat Snatch (115/75)

20 Pull-ups
17 Hang Squat Clean (115/75)

*Only one athlete may work at a time. Each athlete must complete a full section before the other athlete starts. Once both athlete have each completed the section, you may move onto the next section and the next athlete starts.

PS Box CLOSED tomorrow

Part A Warm up

4 Min Foam Roll
+
2 Sets
Wall Squat x5 @55×1
Hollow Body Rock x15 sec
Overhead Med Ball Lunge w/ rotation x4 ea. leg
+
2 Min Banded Hip Mobility

Part B

3 Rounds For Time:
50 Wall Balls
21 Kettlebell Swings (53/35)
12 Toes To Bar

Part C

4 Sets
Single Leg Single Arm Bent Over Row x8 ea. side

Part A Warm up

Coaches Choice

Part B

Every 90 Sec For 12 Min (8 Sets) Do:
Overhead Squat x1

*Build in weight over the course of 15 min

Part C

4 Sets
90 Sec Row @23-25 S/M
10 Push Press (135/95)
20 Ball Slams (20/15)
rest 4 min

The CrossFit Open is ~2 months away – Do you have your MU?

Part A Warm up

*Coaches Choice

Part B (MU work)

3 Sets
Muscle-up x1-3 OR Seated Banded Muscle-up x3-6
rest 1-2 min, then do:
3 Sets
Ring Push-up Hold x20 sec + 5 Ring Push-up @33×1
rest 1-2 min

*Scale muscle-up to strict chin-up x5 + Dip x5 ea. round

Part C

2 Sets For Total Time Do:
21 Deadlifts (155/105)
21 Games Standard Box Jumps (24″/20″)
15 Deadlifts
15 Games Standard Box Jumps
9 Deadlifts
9 Games Standard Box Jumps
rest 3 min
15 Single Arm KB Clean and Push Press, R
15 Single Arm KB Clean and Push Press, L
30 Pull-ups
rest 3 min

Part A Warm up

5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

Part B (C&J)

In 20 Minutes Build To A 1RM Clean and Jerk

Part C

In Teams Of 2 Perform
For Time:
2000m Row
20 Burpees
100 Kettlebell Swings (53/35)
20 Burpees
100 Cal Airdyne
20 Burpees
200 Double Unders

*Only one athlete can work at a time. Each athlete must work for 90 sec at a time. If you finish a movement within the before your 90 sec of work is up, move onto the next movement.

“I thought yesterday was the first day of the rest of my life but it turns out today is.”

Steve Martin

Part A

Warm up

2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4

Part B

3 Sets
Nose To Wall Hold x30-45 sec
rest 30 sec
Strict Ring Dip x Max
rest 30 sec
GHD Sit-up x15
rest 2-3 min

Part C

For Time:
50 Cal Assault Bike
10 Thrusters (95/65)
50 Double Unders
20 Thrusters
50 Burpees
30 Thrusters