Skill
4 rounds: 
10 shoulder passes
10 bridge-ups
20-second bottom skin the cats
20-second top bridge-ups

Workout
21-15-9 reps: 
Dumbbell thrusters
L pull-ups
*Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete 21 reps. Try for each exercise to be completed unbroken. 

______________________

Ladies of CFSC: A new style of sweatshirt is available! Click here to view the style and here to order. Available colors are navy, cardinal red, and charcoal black. Order by Wednesday, Jan. 27.

Skill
Practice one-arm handstands for 10 minutes

Workout
3 rounds for time:
30 burpees
30 box jumps
Run 800 meters 

Rest Day

________________

Watch "Working the Negative" with Coach Greg Glassman

________________

We're doing another round of sweatshirt orders! Order by Sunday, Jan. 24. Click here to order. 

Watch "Elbows Up in the Front Squat"

________________________

Skill
7-minute ladder: 
Pistols with roll
One-arm push-up

*Get as far as you can in 7 minutes starting at 1 rep of each movement, then 2 of each and 3 of each, and so on. When the clock hits 7 minutes, rest for 2 minutes. Then reverse the ladder. If your score was 15 reps of each movement, complete 15 reps of each, then 14 of each, then 13, and so on for time.

Workout
Back squat 1-1-1
Weighted Dip 1-1-1
*Aim for a PR. No more than 3 single attempts. 

Skill
Practice press to handstand for 15 minutes

Workout
3 rounds for time: 
Run 400 meters
10 deficit push-ups
20 toes-to-bars
30 overhead walking lunge steps (35/25-lb. dumbbell)

Strength
Front Squat
2 @ 70%, 2 @ 75%
3-3-3-3-3-3 @ 80%

Workout
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
Box jumps (20 in.)
Pull-ups
Inverted burpees
Wall-ball shots (20/14 lb.)
Burpees
Double-under

Rest Day

*The first class of the day will run as follows: CrossFit from 8 a.m. to 8:45, followed by yoga, coached by Danielle, from 8:45 to 9:30 a.m.

________________

The Whole Life Challenge starts today. Good luck to all who are participating! 

Skill
5 rounds:
5 Maltese bench press
5 deficit push-ups
5 candlestick to levers

Workout
For time: 
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

Use the same load for the jerks that you used for the cleans on Wednesday's workout.

Strength
Front squat 6 @ 60%, 6 @ 65%
2-2-2-2-2-2 @ 70%

Workout
3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions

Skill
8 rounds: 
Run 200 meters working on technique
8 medicine-ball cleans

Workout
Establish a 1-rep-max deadlift

Then with a barbell loaded to 50% of your max deadlift: 
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.