EMOM

Power Trip

5 sets of: Front squat x 5 ( not max effort) Every 3 minutes for 18 minutes: 5 power cleans (175/115) 200m sprint **The 2017 CrossFit Open registration starts Thursday, January 12th CROSSFIT GAME SITE.  This year we will incorporate an “intramural” concept.  This will be so much fun!  Please stay tuned for more details.

Rights of Passage

5 rounds not for time 5 strict pullups 20 sec accumulated L sit hold Every 2 minutes for 20 minutes: 12 Deadlift (135/95) 12 Decline push-ups

Pop Rocks

15 minute continuous running clock EMOTM first 6 minutes 100m Sprint EMOTM next 5 Minutes 15 Wall ball (20/14) – 10′ Target EMOTM last 4 Minutes 5 Squat Cleans (155/105)

Modern Industrial Complex

EMOTM 12 Minutes 2 Reps of the following barbell complex (145)(100) Deadlift —>return to the ground Power Clean —>return to the hang Hang Power Clean —> stay at the front rack Push Press\Jerk —>stay in the front rack Front Squat

Pigskin Hangover

EMOTM 10 Minutes (Ladder Down) 10-9-8-7-6-5-4-3-2-1 Thrusters (115)(75) Situps Rest 2 Minutes EMOTM 10 Minutes (Ladder-up) 1-2-3-4-5-6-7-8-9-10 Front Squats (115)(75) Push-ups

Half-sies

EMOTM 12 minutes 3 Front Squats (225)(155) from rack EMOTM 6 minutes 9 Pull-ups EMOTM 4 minutes 11 Wallball (20)(14) 10′ target EMOTM 2 minutes 4 Cleans (225)(155)

PowerTrain

EMOTM 10 minutes 1 Rope Climb (15’) 5 Deadlifts (225)(155) 5 Push-ups Rest 2 Minutes 800m run for time

Rampant Road Rage

EMOTM 10 minutes 50m Sprint Rest 5 minutes EMOTM 10 Minutes 5 Burpees 5 Cleans** Rest 2 Minutes EMOTM 10 minutes 5 Pull-ups 10 Push-ups 15 Squats

Pirate Bay

EMOTM 10 Minutes 50m shuttle sprint (down and back) ——-Rest 2 minutes