12/31/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Deadlift - 5 RM

More than last week. Go big or go home (but don't hurt yourself!)

SKILL

Staying braced during deadlift

WOD

The Countdown!

10 Thrusters 95/65

10 Burpee Ring Pull-Ups 

9 Thrusters 

9 Burpee Ring Pull-Ups 

8 Thrusters 

8 Burpee Ring Pull-Ups 

7 Thrusters 

7 Burpee Ring Pull-Ups 

6 Thrusters 

6 Burpee Ring Pull-Ups 

5 Thrusters 

5 Burpee Ring Pull-Ups / MU

4 Thrusters 

4 Burpee Ring Pull-Ups / MU

3 Thrusters 

3 Burpee Ring Pull-Ups / MU

2 Thrusters 

2 Burpee Ring Pull-Ups / MU

1 Thruster

1 Burpee Ring Pull-Ups / MU

CASH OUT

Ring in the New Year!

MOBILITY

Everything

12/30/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Clean and Push Jerk

EMOTM for 6 minutes

5 reps TNG AHAP

SKILL

Make this a metcon - go hard but don't redline

WOD

3 RFT
Wall Ball
KBS
Box Jump
S2OH
TTB 

 

CASH OUT

N/A

MOBILITY

KB Hip flexors

12/29/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Back Squat
5 sets x 3 reps @ 70-80%
90 seconds rest

SKILL

find reps that you get enough rest to finish the whole 30min

WOD

30 min emotm
min 1: DU
min 2: ring dips
min 3: 2 sqt snatch

CASH OUT

N/A

MOBILITY

triceps and chest smash

RESULTS

12/28/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min
start somewhere easy and build each rd. Get heavier then last week if possible.

SKILL

you know what your 5rm is...
use that to make your choice.

WOD 

14 min amrap
deadlift
burpees over the bar
pull ups

CASH OUT

alternate with 2-3 others
Row 500m x 2-3 sets, go all out...

MOBILITY

hamstring w/ strap

RESULTS

12/24/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::) REGISTRATION CLOSES TOMORROW 12/25
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Deadlift

90% of last week x 5 reps for 1 set
Build to it as quickly as possible

SKILL

Order is up to you, each exercise only 1x

HS walk only if you know how to bail. Don't need anyone breaking their necks!

WOD

For Time:
Rope Climb
DU
Squat Clean Thruster
Row
MU/Pull Ups
HS walk/wall walks

CASH OUT

N/A

MOBILITY

Everything

RESULTS

12/23/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::) REGISTRATION CLOSES 12/25.
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Clean and Push Jerk

EMOTM for 6 minutes

3 reps TNG AHAP

SKILL

Go big or go home

WOD

3 RFT
HSPU
TTB
G2OH
 

CASH OUT

Skin the cat
5-7 reps

MOBILITY

Everything

RESULTS

12/22/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Back Squat
5 sets x 3 reps @ 70-80%
90 seconds rest

SKILL

Aim for UB reps every round

WOD

7 RFT

Chest to Bar

Wall Balls
 

CASH OUT

N/A

MOBILITY

Everything

RESULTS

12/21/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min
start somewhere easy and build each rd. Get heavier then last week if possible.

SKILL

Since Ed will not be here on his actual birthday, choose your reps based on his
age or birthdate...

WOD 

"Happy Birthday Ed"

12 min 22 sec AMRAP
run
burpee
box jump
push press

CASH OUT

tabata sit ups

MOBILITY

everything

RESULTS

12/18/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

n/a

SKILL

How to attack the WOD. Done like the song...

WOD

CROSSFIT CR10 HAPPY HOUR WOD - FRIDAY 12/18 AT 4pm

12 Days of Christmas!
1 Clean & Jerk @ 135/95
2 Muscle-Ups/Ring Dips
3 Box Jumps 24/20
4 Hang Snatch @ 135/95
5 Bar Facing Burpees
6 Push Press @ 135/95
7 Pistols (alternating)/Air Squats
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 135/95 (no racks)

*45 min time cap* 
scale to finish.
 

CASH OUT

Draaaaaaaaaaaaaaaanks

MOBILITY

ROMWOD and chill

RESULTS

12/17/2015

ANNOUNCEMENTS 

CROSSFIT CR10 HAPPY HOUR WOD - FRIDAY 12/18 AT 4pm - DON'T MISS IT!

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Deadlift 

Build quickly to 1 set at 90% of last week's 5 reps

SKILL

OH lunges

WOD

For Time:
DU
Wallballs
DU
HSPU
DU
OH lunges 45/35
DU
OH lunges
DU
HSPU
DU
Wallballs
DU

CASH OUT

N/A

MOBILITY

Everything

RESULTS

12/16/2015

ANNOUNCEMENTS 

CROSSFIT CR10 HAPPY HOUR WOD - FRIDAY 12/18 AT 4pm - DON'T MISS IT!

Upcoming local competitions:

1/9/2016 - Wheelhouse Winter Games (individual)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Clean + Push Jerk
EMOTM x 6 minutes
3 reps TNG AHAP

*heavier then last week*

SKILL

Game plan - how to break up the reps to minimize breaks

Who wants to hurt? Challenge yourself

WOD

2 RFT
Burpee Box Jumps
KBS
G2OH
Pull ups
Run/Row

time cap: 20 min

CASH OUT

N/A

MOBILITY

Everything

RESULTS

12/15/2015

ANNOUNCEMENTS

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Back squat
5 sets x 3 reps 70-80%
~90 sec rest

SKILL

Find weights and reps to finish under the timecap...unbroken if possible....

hint....this WOD should sound very familiar....

WOD

5rft
Deadlift
Hang Clean
S2OH

*16 min timecap*

CASH OUT

Bottom up front squats (use a rack to emulate the below squat)

https://www.youtube.com/watch?v=_2wRYhHw5x0

3-5 sets x 1 rep
build if possible

MOBILITY

triceps distraction

RESULTS

12/14/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min

start somewhere easy and build each rd. Get heavier then last week if possible.

SKILL

Find weights/calories/reps that you can do for 30-45sec and never miss a round...

WOD 

18min EMOTM
min 1: Calorie Row
min 2: ttb
min 3: tng snatch

CASH OUT

Hollowrock Hold 30sec x 3-5

MOBILITY

Roll forearms

RESULTS

12/10/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Deadlift

Find a 5 RM

*in 15min or less*

SKILL

THIS SHOULD BE A CHIPPER

Decide rep scheme as a class
*this can have a partner*

WOD

For time:

Hang Cleans

Pull ups

Run

HSPU

CASH OUT

Run 335m x 3

MOBILITY

hamstring smash 

RESULT

12/11/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Front Squat with 4 second pause in bottom

10 minutes EMOTM x 2 reps

building

SKILL

how to breathe in bottom of squat

WOD

8 min AMRAP

thrusters

DU

CASH OUT

with partner(s)

alternate rowing 30 calories

3 rounds

MOBILITY

 

quad roll

RESULT

12/9/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Clean & PUSH jerk
EMOTM x 6 min
3 reps TNG - AHAP

BUY IN SKILL : holding on to the barbell/resetting your hands

WOD SKILL:

Picking your WOD weight and reps
-choose them to find a pace you can keep the whole time

WOD

15 min amrap
TTB
S2OH
Front rack lunges

CASH OUT

Tabata DU

MOBILITY

roll lats

RESULT

12/8/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Back Squat
6 sets x 3 reps 70-80%
~90 seconds rest

SKILL

Picking your WOD weight and heights
-choose them to improve your cardio. finish fast but challenge yourself.

WOD

4 rounds for time
Box jumps
DU
KBS

CASH OUT

HS hold or Shoulder taps
4 x 30 seconds

MOBILITY

hip flexor w/ kb

RESULT

12/7/15

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min

start somewhere easy and build each rd

SKILL

Hook grip. practice holding it
3 x 15 sec holding barbell

WOD 

"Test Metcon 2015"

For Time:
Run 335m
20 C&J 95/65
30 lateral burpees over the bar

CASH OUT

3 x 12
v-up sit ups

MOBILITY

Everything

RESULTS

12/4/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**

BUY IN

Every 2 min for 14 minutes
Clean
*ideal loads each rd: 65, 75, 85, 92.5, 97, 100+, 100+*

or if you have less then 2 months with olympic lifts
EMOTM 14 min
Find a heavy clean
work technique, coach assigned weights

SKILL

Re-grip the Squat Clean to allow Tng.
  
WOD

"Happy Birthday Shannon!"

8 min AMRAP
12 Burpees
4 Squat Clean 135/95

rest 4 min

6 min AMRAP
12 Box jump 24/20
4 Thrusters 135/95

CASH OUT

N/A

MOBILITY

Everything

RESULTS

 

12/3/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**

BUY IN

20 minutes to find a max 1RM Front Squat
OR
If you have less then 2 months lifting - find a heavy triple front squat

SKILL

S2OH variations. Find the most efficient for you.
  
WOD

5 Rounds for Time:
15 S2OH 115/75
12 C2B
9 Burpees

25 min time cap

CASH OUT
 
N/A

MOBILITY

Everything

RESULT

12/2/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**

BUY IN

Every 2 min for 14 minutes
Find a 1 RM Jerk - can use rack
*ideal loads each rd: 65, 75, 85, 92.5, 97, 100+, 100+*

or if you have less then 2 months with olympic lifts

EMOTM 14 min
Find a heavy Jerk
work technique, coach assigned weights

SKILL

scale your SHSPU
  
WOD

Every 3 min for 18 minutes
335m Run
max strict HSPU
 
CASH OUT

N/A

MOBILITY

Everything

RESULT

12/1/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**

BUY IN

20 minutes to find a max 1RM Back Squat

Suggested reps and %:
3 @ 50-60%
3 @ 60-70%
2 @ 70-80%
2 @ 80-90%
1 @ 90-97%
1 @ 101%
1 @ 101%+

OR

If you have less then 2 months lifting - find a heavy triple back squat

SKILL

SETS MUST BE UNBROKEN - or you START OVER!  
  
WOD

4 rounds
20 wall balls
15 ring dips
10 deadlift 185/135
rest 1 min

scale with weights and bands so you can go UB

CASH OUT

N/A

MOBILITY

Everything

RESULTS

11/30/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

MAX OUT WEEK!
The last 11 weeks we have prepared for this. PR TIME!
**no cash out all week, take time on the max lifts and do extra mobility**

WARM UP 

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge

**spend extra on something that feels tight**

BUY IN

Every 2 min for 14 minutes
Snatch
*ideal loads each rd: 65, 75, 85, 92.5, 97, 100+, 100+*

or if you have less then 2 months with olympic lifts

EMOTM 14 min
Snatch 1-2 reps
work technique , coach assigned weights

SKILL

Burgener
then
Spend 5 minutes on Coach assigned drill before lifting

WOD 

14min AMRAP
40 DU
30 American KBS 53/35
20 TTB

CASH OUT

N/A

MOBILITY

Everything

RESULTS

11/25/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM clean
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

For Time:
80 Sit Ups
60 Air Squats
30 Ring Rows with feet on box
10 Wall Walks

CASH OUT

Front Squat:
With remaining class time, build to as close to 90% as possible

MOBILITY

everything

RESULTS

11/24/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM jerk
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

jerk dips
100# over your 1RM jerk
5 total reps

WOD

3rft:
40 DU
20 KBS 70/53
40 Walking Lunge Steps

CASH OUT

3 rds of:
AMRAP AHAP

PP + PJ

MOBILITY

everything

RESULTS

11/23/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM - Snatch 1 Rep
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

12 Minute AMRAP
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

CASH OUT

Back Squat
remaining class time:
build to as close to 90% as possible

MOBILITY

Quad Roll

RESULTS

 (Scores shot at an angle to avoid getting hit with a jump rope!)

11/20/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

15 min EMOTM Clean
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5

SKILL
 
Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

5rft
5 Cleans 185/135
10 SHSPU

*12 min time cap, scale so you finish!

CASH OUT

7 min amrap
1 MU / 2 C2B
1 Deadlift 185/135
2 MU / 4 C2b
2 Deadlift
3 MU / 6 C2b
3 Deadlift

And so on up the ladder...

MOBILITY

Everything
RESULTS

11/19/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

Back Squat
90% x 1
95% x 1

SKILL

Rules of the Game

WOD

Dice game!

"Bobby Big-time Birthday Edition"

Partner 20 min AMRAP
Roll the dice and the number that comes up will correspond with the exercise below. Work will be divided anyway you want. Runs done together.

1 - 11 Pull ups
2 - 20 Sit ups
3 - 20 Burpees
4 - 15 Wall Balls
5 - 51 DU
6 - 200m run

If you roll an even number you will each climb the rope 1 time before you do the assigned exercise. If you roll an odd number you will each do 15 KB swings (53/35) before the assigned exercise!

Score= How many rolls of the dice you get!

CASH OUT

3 Rds AMRAP AHAP
Push Press + Power Jerk

MOBILITY

Everything

RESULTS

11/18/2015

ANNOUNCEMENTS

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

15 min EMOTM jerk
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5

SKILL

Jerk Dips - 5 sets x 2 reps
Up to 100# over 1RM

WOD

12 min AMRAP
8 C2B
10 S2OH 135/95
10 TTB
8 Ring Dips

CASH OUT

3 x 1 min
Weighted plank holds

MOBILITY

Triceps: band overhead/lax smash/cross over stretch...

RESULTS

11/17/2015

ANNOUNCEMENTS 

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

Front Squat
90% x 1
95% x 1

SKILL

Holding the front rack. Get that air in!! Dont choke yourself...

WOD 

3rft:
435m Run
12 Alt Front Rack Reverse Lunges 115/75
16 Box Jumps 24/20


CASH OUT

5min AMRAP
20 KB Swing 70/53
20 DU

MOBILITY

Couch Stretch + BB Quad Smash

RESULTS

11/16/2015

ANNOUNCEMENTS 

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top

BUY IN

15 min EMOTM - Snatch 1 Rep
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

21-18-15-12-9
SDHP 115/75
Burpees

CASH OUT

3 sets for MAX reps
Strict Pull Ups
*use a band that lets you get 8+ reps with perfect form

rest 1-2 minutes in between sets

MOBILITY

hamstring BB smash

RESULTS

  

11/13/2015

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - clean 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

8 min AMRAP
12 S2OH 155/105
6 MU

CASH OUT

Good morning
5 x 3 (@ 20% of back squat)

MOBILITY

lacrosse ball hamstring

RESULTS

11/12/2015

ANNOUNCEMENTS

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

Back Squat
90% x 1
95% x 1

SKILL

Fast Transition
"It's all in your set up"

Lay out that jump rope between exercises, don't just throw it in a pile

WOD

For Time:
30 DU
15 TTB
30 DU
20 Power Cleans 135/95
30 DU
15 Ring Dips
30 DU

CASH OUT

3 rds
AMRAP AHAP
strict press + push press

Find a weight you can strict press 8+ reps, Once you fail go immediately into Push Press until failure.

Rest as needed

MOBILITY

Sleeper stretch

RESULTS

11/11/2015 - WOD with Warriors

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - Jerk 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Jerk Dips
Work to 100# over 1RM Jerk
5 total reps

WOD

"Armistice"

9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

More info:
http://www.teamrwb.org/get-involved/wodwithwarriors

CASH OUT


N/A

MOBILITY

Everything

RESULTS

 

11/10/2015

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

Front Squat
90% x 1
95% x 1

SKILL

Deadlift Form - these should not hurt your back

WOD

4 RFT
7 Deadlifts 245/165
15 Wall balls 20/14
7 strict HSPU

CASH OUT
4 rds
6-10 ring rows
30 second hollow rock

MOBILITY

triceps BB smash

RESULTS 

11/9/2015

ANNOUNCEMENTS 

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass throughBurpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - Snatch 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

12min AMRAP

9 Power Snatch 115/75
12 C2B
15 Burpee BJO 24/20

CASH OUT

*if time allows
sprint 435/run 500m
2-4x

MOBILITY

couch stretch

RESULTS