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