SKILL/STRENGTH

Kipping Pull-Ups - 3 x max attempts, rest 2 minutes between.  If you don't have kipping pull-ups, work on strict pull-ups or on how to kip.

WOD

AMRAP 15 Minutes:

15 Wallballs

15 Kettlebell Swings 53/35lbs

***All reps must be unbroken.  In other words, if you stop at rep 14 of wallballs, you are back to rep 1 of that round.***

CHALLENGE!!!

Try to get ten 2 for 1s in a row.

SKILL/STRENGTH

Back Squat - Do 12 reps with your 10RM from 2 weeks ago.  You will have 15 minutes to do this.

WOD

"Annie"

50-40-30-20-10

Double-Unders

Sit-Ups

***If you don't have doubles, 3 to 1 singles or attempts.***

CROSSFIT LITE

SKILL

Sumo Deadlift High-Pull

Press --> Push Press ---> Push Jerk

WOD

AMRAP 10 minutes

7 Sumo Deadlift High-Pulls

7 Push Jerks

OUR NEXT COMPETITION???

SKILL/STRENGTH

12 Minutes to work on Ring Support, Ring Dips, or Muscle-Ups.

WOD

EMOTM (15 min Cap):

10 Ground to Overhead at 95/65lbs

ALL CLASSES ARE CANCELED FOR SATURDAY, FEBRUARY 9th, DUE TO THE SNOW STORM.

5:30/6:30PM CLASSES ARE CANCELED FOR FRIDAY, FEBRUARY 8th.

CHECK FACEBOOK AND YOUR EMAIL FOR UPDATES ON TOMORROW.

SKILL/STRENGTH

Close Grip Bench Press - 12 minutes to find your 5RM

WOD

21-15-9

Deadlift 225/185lbs

Box Jump 24/20"

Hand Release Push-Up

For those of who need help on push-ups...

CHECK EMAIL AND FACEBOOK FOR SCHEDULE UPDATES ON FRIDAY AND SATURDAY SINCE WE ARE EXPECTING SNOW.

SKILL/MAKE-UP DAY

Make-up a wod you missed or come work on a skill.  Mobility work would probably be a good idea as well.  We beat ourselves up almost everyday, give your body some lovin.  DON'T DO DEADLIFTS OR BOX JUMPS.

CROSSFIT LITE

SKILL

Deadlift

Wallball

WOD

15-12-9-6-3

Deadlift

Wallball

Some of you need to work on your wrist flexibility, here is how.

l

SKILL

Toes to Bar - Take 10 minutes to learn how to do them or become more efficient at them.

WOD

3 rounds for time:

20 Push Press 95/65lbs

50 Double-Unders (100 singles)

SKILL/STRENGTH

Front Squat - 10RM in 15 minutes.

WOD

200 Kettlebell Snatches for time.

weight=53/35lbs

Switch hands as necessary.

CrossFit LITE

Skill

Jump Rope

Air Squat --> Overhead Squat

Burg Warm-Up (PVC Only)

WOD

AMRAP 12 Minutes:

Overhead Squat x 15

50 Single Unders