We're having our annual Paleo Potluck Christmas Party on Sat Dec 17th starting at 4:00 pm. Bring your spouses, girlfriends, boyfriends and kids and a Paleo dish for everyone to share.
Leave the cheesies and doritos at home as we'll introduce your significant others and kids to some new flavours and perhaps even wild game meat. Beer, wine and alcohol are considered Paleo for their community building and social properties but leave out the sugary mix in lieu of ice and water.
Warm-up:
100 Double Unders
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Pain ball on pec minor, straight arm raises from hip to shoulder height (1:00 each)
2. Pain ball under 1st rib (supraspinatus extremity near shoulder then belly) straight arm raises from hip to overhead (2:00 each)
3. Pain ball on and around scapulae, externally rotate shoulder (2:00 each)
4. Elbows in band and hang from bar, rotate hips/rib cage (2:00)
Workout: from www.crossfit.com 11/10/26
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Ring/Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

http://www.crossfit.com/mt-archive2/2011_10.html