Complete the following:

As many rounds and reps as possible in 3 minutes of:

8 Shoulder Presses (75/55)
8 Pull Ups
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

6 Push Presses (95/65)
6 Chest to Bar Pull Ups
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

4 Push Jerks (135/95)
4 Bar Muscle Ups

1) Devote 10 minutes to Kipping Pull Up skill

2) 3 rounds not for time of:

20 KB/DB One Arm Rows (10 each)
16 Landmine Twists

“If a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it.”~Edgar Watson Howe

Teams of 2: 
Complete the following for time:

Row 1000 M (500 M each)
100 Plate Ground to Overhead (45/25)
100 Weighted Walking Lunges (45/25)
100 Burpees to Plate (45/25)

-Athlete choice in style of carry for the weighted walking lunges.

1) Teams of two complete the following:

50-40-30-20-10 Ab Mat Sit Ups
While partner 1 is doing 50 Ab mat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

“Life is not supposed to be easy. Love God, work hard, serve others, and give it your best effort. Easy way is full of excuses…so step it up and get after it today!”~Graham Holmberg

Complete the following for time of: 

40 DB One Arm Snatches (alternating…50/35)
20 Burpee Box Jumps (24/20)
50 Double Unders
30 DB One Arm Snatches
15 Burpee Box Jumps
50 Double Unders
20 DB One Arm Snactches
10 Burpee Box Jumps
50 Double Unders
10 DB One Arm Snatches
5 Burpee Box Jumps
50 Double Unders

Rx’d + (70/50)

1) Bench Press 10-7-10-7-10 
-Complete 8 barbell rows between sets

“It’s amazing the number of great people in my life that I wouldn’t have met if it wasn’t for CrossFit.”

Complete as many rounds and reps in 20 minutes of:

5 Power Cleans (145/100)
10 Toes to Bars
15 Wall Balls (20/14)

Compare to HERE

1) Back Squat 10-10-10
(Complete a 3 second pause on 1st rep of each set)

“Reading about nature is fine, but if a person walks in the woods and listens carefully, he can learn more than what is in books, for they speak with the voice of God.”~George Washington Carver

Rest Day

As many rounds and reps as possible in 10 minutes of:

3 Burpees
6 Deadlifts (185/125)
9 Box Jumps (24/20)

1) Devote 12 minutes to ONE skill

“I don’t like either the word [hike] or the thing. People ought to saunter in the mountains – not ‘hike!’ Do you know the origin of that word saunter? It’s a beautiful word. Away back in the middle ages people used to go on pilgrimages to the Holy Land, and when people in the villages through which they passed asked where they were going they would reply, ‘A la sainte terre’, ‘To the Holy Land.’ And so they became known as sainte-terre-ers or saunterers. Now these mountains are our Holy Land, and we ought to saunter through them reverently, not ‘hike’ through them.”~John Muir

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

60′ Forward Sled Pulls (switch every 60′)
D-Ball Cleans 
True Push Ups
Hand Walk 40 feet (switch every 40 feet)
Row Max Meters (switch every 200/150)

Rest 1 minute between movements.

-Schedule: There will be no barbell class this Saturday, January 19th.  We will resume Hunter’s barbell class on January 26th. 

“For good or ill, your conversation is your advertisement. Every time you open your mouth you let men look into your mind.”~Bruce Barton