Please take note of our upcoming holiday schedule:
- Thursday, December 24
- 0900 Park WOD
- Friday, December 25
- 0900 Park WOD
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Strength
Push Press
- heavy single
Notes
Today’s strength is push press. You take as many sets as you need to build to a heavy single. Keep your dip smooth and controlled, then explode vertically. Pause for :01 with the bar locked out overhead to show control.
Conditioning
Complete as many rounds as possible in 10:00:
- 10 Box Jumps
- 10 Push Ups
- 10 Toes to Bar
Rest 5:00
For time:
- 40 Box Jumps
- 40 Push Ups
- 40 Toes to Bar
10-minute time cap
Notes
Today’s conditioning is 2 parts. The first part is as many rounds and reps as possible in 10-minutes of box jumps, push ups, toes to bar. Your score is the number of rounds and reps completed. You will then rest 5-minutes before beginning part b. Part b is for time. Your score is how long it takes to complete all the reps or the number of rounds and reps completed under the 10-minute time cap.
The box jumps should be done at a height where you will not hesitate between reps and remain safe throughout the workout.
The push ups should be done in no more than 2 sets for the sets of 10 in part a and no more than 8 sets for the 40 reps in part b. Elevate your hands if needed.
The toes to bar should be done in no more than 2 sets for the sets of 10 in part a and no more than 8 sets for the 40 reps in part b. Elevate your hands if needed.