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Kick off 2017 surrounded by support and love! Schedule your FREE 20 minute consultation with Coach Ryan today! email: ryan@pioneervalleycrossfit.com

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up. (10 min)

2. “Chuck Norris” For time:

  • 50 Box jumps 24/20″
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35/25lbs)
  • 50 Walking lunges
  • 50 Toes-to-bar
  • 50 Push press 45/33lbs
  • 50 Hip extensions
  • 50 Wallballs 20/14lbs
  • 50 Burpees
  • 50 Double-unders

 

LIII: If you have completed Chuck Norris under 22:00 rx’d then do:“Dirty 30” AMRAP 30 30 Box Jumps (30/24″) 30 C2B Pull-ups 30 KB Swings (70/53#) 30 Front Squats (115/83#) from ground 30 Toes-to-Bar 30 Push Press (115/83#) 30 Deadlifts (115/83#) 30 Wallballs (30/20#) 30 Lateral Burpees (4’ floor mat) 30 Double-unders

LII: as Rx’d or As follows: AMRAP 3:00 at each station. If you get to 50 before 3:00 is up move on. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees. LI: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets.

3. January Mobilizations: P. 306 Basic First Rib Smash P. 333 Sink Mobilization P. 368 Glute Smash P. 379 Hip Capsule Mobilization

Have fun!