Thursday 1-14-16 WOD

Brooke demonstrating some beautiful form with some walking overhead Kettlebell lunges. This is a great exercise to challenge shoulder strength, stability, & mobility, core strength & stability, and leg strength, balance, and proprioception. Put that all together and you've got a killer exercise that can challenge you from head to toe!

Thursday 1-14-16 WOD

For those competing in FrostFit this weekend use today as a rest day. Mobility and rolling is all you need to do training wise. Use your day/night off to prepare food for the weekend, get all your gear ready, washed, and packed, and get to bed early. Friday's workout will be something to get you moving so that you don't go into the weekend feeling flat. There will be no meeting Friday night if there is any skill that may have come up during the week that you would like to review with coaches please review it during or after class. All I want you to do on Friday night is relax with your family and or friends. Don't do anything competition related and get some sleep.

For those of you not competing this weekend. You still need to work your asses off today... ;-)

CrossFit:
A.
15 Min Build jerk from the rack

The main focus for this portion is to pay extra attention to jerk positioning and footwork without worrying about the clean and wearing down your batteries.

Think fast, be fast!

B.
15 Min Build C&J from the ground

C.
5 Rounds for time
Row 2oom
10 Burpees

Fitness:
A.
5 Rounds of
5 Deadlift @ 80% of 1 RM
6 Shoot throughs w. Push Up

B.
5 Rounds
10 Wall Balls 16/25#
10 KBS 60/80#

C.
5 Rounds for time
Row 2oom
10 Burpees