2/1/2016

ANNOUNCEMENTS 

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

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

4 rds

5 high hang cleans 45/35

5 Push Ups

5 jump air squats

BUY IN

EMOTM 8 min - Back Squat 3 reps
start at 65% and build 

SKILL

Hold on to the bar and get cleans done quickly, catch breath on burpees.

WOD

AMRAP 10 minutes
30 Power cleans 115/75lbs
30 Bar facing burpees
80 Double-unders

Comp team: 165/115 power cleans - 120du

CASH OUT

Snatch Grip PP
3 sets x 5 reps @ 60-75% snatch 1rm

MOBILITY

Sleeper stretch

RESULTS

1/29/2016

ANNOUNCEMENTS 

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

2016 CrossFit Open! 
Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

4 rds

5 Strict press

7 sit ups

9 RDL

BUY IN

Every 90 seconds for 6 minutes:

2 Push Press + 2 Push Jerk + 1 Split Jerk

Use 65-75% of 1RM Push Press

No racks

SKILL

Go hard on both WODs

WOD

7 min AMRAP 

10 thrusters 75/45

5 TTB

rest 3 minutes

5 min AMRAP

8 S2OH 75/45

10 Box Jumps

Comp Team

95/65

CASH OUT

N/A

MOBILITY

Everything

RESULTS

1/28/2016

ANNOUNCEMENTS 

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

2016 CrossFit Open! 
Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min Assault Bike

Then

21-15-9

KB Goblet Squat

Ring rows

BUY IN

Front Squat

EMOTM 8 minutes

2 reps - start at 65% and build

SKILL

Strategy: Find the biggest sets that won't slow you down

WOD

40-30-20-10

Wall Balls

Pull Ups

Sit ups

Burpees

 

CASH OUT

Row 500m x 3
AFAP

MOBILITY

Everything

RESULTS

1/27/2016

ANNOUNCEMENTS 

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

2016 CrossFit Open! 
Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min Assault Bike

Then:

3 rds

10 air squats

10 Push Ups

10 sit ups

BUY IN

EMOTM 10 minutes

Min 1: 5 Thrusters 75/45

Min 2: 10 burpees

Comp Team:

95/65

SKILL

Go as fast as possible, then rest

WOD

AMRAP 15 minutes:

alternate full rounds with a partner

10 KBS 70/53

10 HSPU

comp team:

strict HSPU

CASH OUT

N/A

MOBILITY

Hamstring with belt

RESULTS

1/26/2016

ANNOUNCEMENTS 

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

2016 CrossFit Open! 
Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

Full Burgener with empty barbell.

BUY IN

Every 30 seconds for 5 minutes:

3 HIGH hang snatches  75/45

build every other round

SKILL

Hang on to the bar!!!

WOD

4 RFT: 

8 Hang Power Snatch 95/65

9 HRPU

10 Shoulder to OH 95/65

CR10 comp team:

115/75

CASH OUT

Tabata box jumps

MOBILITY

Doorway stretch

RESULTS

1/25/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

3 rds

10 high hang cleans 45/35

5 Front Squats 45/35

15 Jumping Jacks 

BUY IN

EMOTM 10 min - Back Squat 2 reps
start at 65% and build 

SKILL

can you go a few rounds unbroken?

WOD

AMRAP 10 Minutes
7 Squat cleans 115/75
30 Double-unders

Comp Team
165/110

CASH OUT

Alt 30 sec of each:
Handstand hold
Hollow rock hold

*rest as needed between the 2

MOBILITY

Shoulder Distraction

RESULTS

1/21/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

4 rds of:

5 pull ups

10 push ups

15 air squats

BUY IN

Front squat

Emotm x 8

2 reps, start at 65% and build 

SKILL

Pace. Find it and stay there

WOD

24 min EMOTM

Min 1: 10 wallballs

Min 2: 10 box jumps 24/20

Min 3: 10 Thrusters 75/45

Min 4: 30 DU

CR10 Comp Team Scales:
15 reps of wallballs,box jumps, Thrusters @ 95

50 dubs

CASH OUT

Recover/Snow prep

MOBILITY

Quad smash

RESULTS

1/20/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min on Assault Bike

then:

5 rds

5 hang power cleans 45/35

5 front squat 

5 strict press

BUY IN

EMOTM 10 minutes(5 rds of each exercise)

Min 1 : 5 power cleans @ 65-75% 1rm

Min 2 : 10 box jump overs

SKILL

Keeping hook grip during fast cleans.

WOD

15 min AMRAP-

10 KBS 70/53

8 pull ups

10 s2oh 95/65

8 ring dips

CR10 Comp Team Scales:
8 C2B

6 S2OH 135/95

2/1 MU

CASH OUT

Barbell rollout

3 x 5 with 2 sec pause

MOBILITY

Triceps smash

RESULTS

1/19/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 minute on the Assault bike
then:
5 min amrap
15 KBS 53/35
10 Box Jump Overs 24/20
5 Burpees

BUY IN

Every 30 seconds for 5 minutes:
3 HIGH hang snatches 75/45

SKILL

Pull the elbows high, keep the bar close. EFFICIENCY!

WOD

In teams of 2 or 3:
3 rds
40 Deadlift 155/105
Row 500m
40 HSPU/Pike Push-Up
Row 500m

*if team of 3 , third athlete must be holding high plank (elbows straight)

CR10 Comp Team Scales:
Deadlift @ 185/135
Strict HSPU

CASH OUT

Finish the WOD...

MOBILITY

Hamstring smash on barbell

RESULTS

1/18/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)

1 min on the BRAND NEW Assault Bike

then:

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

EMOTM 10 min - Back Squat 2 reps
start at 60% and build over the rounds

SKILL

Maintain pressure through the feet on wall walks, no sliding down!

WOD

Complete for time:
70 Alt Stationary Lunges w/ KB 35/24 (one kb in both hands at chest)
50 V-Up Sit-ups
30 Front Squats 95/65
10 Wall Walks

CR10 Comp Team Scales:
sub 53/35# KB
sub FS for OHS @ 115#

CASH OUT

10-20 Snatch liftoffs (floor to knee) w/ 50% 1RM . . . work on your first pull.
DO NOT INCREASE WEIGHT!

MOBILITY

Couch Stretch against wall 2 x 30 sec each side

RESULTS

 

1/15/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

4rds

5 Ring Push Ups

20 DU

10 BB Thrusters 45/35

BUY IN

6 min EMOTM

5 reps - S2OH "tng"

Start at 95# and work up

SKILL

Reset your feet before bringing bar back down to shoulders

WOD

EMOTM 16 minutes

min 1: 8 S2OH 95/65

min 2: run 100m

CR10 Comp Team Scales:
135/95# BB

CASH OUT

3 sets, alternating

8 BB row, heavy but comfy

8 ring dips

MOBILITY

OH triceps with band

RESULTS

1/14/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3rft

10 Front rack Reverse lunges 45/35

30 DU

BUY IN

Front Squat - every 45 seconds for 9 minutes

3 reps - building

SKILL

Keep moving. Small sets and short breaks

WOD

For Time:

Run 1 long lap + 1 short lap
30 thrusters 75/45
Run 1 long lap
30 cleans 75/45
run 200m
30 burpees

CR10 Comp Team Scales:
95/65 barbell

CASH OUT

N/A

MOBILITY

Everything

1/13/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

5 min amrap

15 KBS 53/35

10 HRPU

BUY IN

6 min EMOTM

5 reps - hang clean "tng"

Start at 95# and work up

SKILL

don't hesitate, as soon as bar hits your legs - throw it back up

WOD

For Time:

100 cal row

rest 1 min

80 KBS 53/35

rest 1 min

40 pull ups

CR10 Comp Team Scales:
KBs 70/53

C2b 

CASH OUT

HS Hold

30-45 seconds x 3 sets

rest as needed

MOBILITY

roll lats

RESULTS

 

1/12/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 rd

Row 1k

20 burpees

BUY IN

Back Squat

Every 45 seconds for 9 min

3 reps - building

Can you improve on last week?

SKILL

Breaking at top of Front Squat

WOD

AMRAP 12 minutes

12 Front Squat 95/65

12 Box Jump Overs 24/20

CR10 Comp Team Scales:
OHS 95/65

CASH OUT

4 rds with a partner - alternate as needed

20 TTB

80 DU

MOBILITY

KB smash to the hip flexors

RESULTS

1/22/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min on Assault Bike

Then

4 min amrap

10 wallballs

10 burpees

BUY IN

Every 90 seconds for 6 minutes (4 rds)

2 push press + 2 push jerk + 1 split jerk 

Use 65-75% 1rm push press

From the floor!

SKILL

Re-racking in the front rack 

WOD

With a partner:

15 min AMRAP

Accumulate as many hang cleans (95/65) as possible, this is your score. One partner works on cleans, other partner must hold barbell at the top of a deadlift (FULL extension! No resting on thighs)

Every time one drops the barbell or loses hold, BOTH partners perform:

3 pull ups

5 ring dips

7 sit ups 

CR10 Comp Team Scales:

Hang clean 135/95
Chest to bar

CASH OUT

3 x 10 superset

Skull Crushers

Bicep Curls

MOBILITY

Everything

1/11/16

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

5 min AMRAP
8 High Hang Muscle Snatch 45/35
10 Jumping Air Squats

BUY IN

6 min emotm
5 reps - hang snatch "tng"
start @ 75/45# (open standard weights) and work up

SKILL

don't hesitate, as soon as bar hits your legs - throw it back up

WOD

5 rft:
10 hang power snatch 75/45
20 wallballs 20/14

time cap 15 min

CR10 Comp Team Scales:
95/65# snatch

CASH OUT

weighted plank
3 x 1 min
rest 30 seconds

MOBILITY

sleeper stretch

RESULTS

 

1/8/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.
               

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3 rft:

5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

this should be 6ish minutes. Scale as necessary. Coaches - set timer.

BUY IN     

        

6 min EMOTM
5 reps - S2OH
Start at 95/65 and work up

SKILL

Reset your feet before bringing the bar back down to shoulders

WOD

3 RFT
6 thrusters 95/65
10 walking lunges
12 ring rows

- OR -
Re-test!
For time:
335m run
20 C&J 95/65
30 burpees over the bar

Past results....I (Sean) expect you to beat your previous score...

Kattler 4:06

Blaise 4:53

Spagnolo 5:16

Ed 5:05

Dean 6:40

Bob 6:30 75#

Jason U 7:40 75#

Matt D 5:07 80#

Jason K 6:11

Kevin C 3:50

Erin 6:36 55#

Kristina 5:44 55#

Steph 4:55

Etta 7:16
Lori 6:28
Taylor 7:15
Kim 6:04 45#
Jess 11:16 55#
Mike 6:29
Coleman 4:55
Patrick 11:37
Shannon 6:28

CASH OUT

Run 435 x 4
rest 1 min

MOBILITY

Everything

RESULTS

1/7/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3 rft:

10 KB Goblet Squats 53/35

12 HRPU

this should be 3-5 minutes. Scale as necessary. Coaches - set timer.

BUY IN

Front Squat

every 45 seconds for 9 minutes - 3 reps

Building in weight

SKILL

Breathing through KBS

WOD

10 min AMRAP
20 DU
10 ring dips
20 KBS 70/53

- OR -
Re-test!
For time:
335m run
20 C&J 95/65
30 burpees over the bar

Past results....I (Sean) expect you to beat your previous score...

Kattler 4:06

Blaise 4:53

Spagnolo 5:16

Ed 5:05

Dean 6:40

Bob 6:30 75#

Jason U 7:40 75#

Matt D 5:07 80#

Jason K 6:11

Kevin C 3:50

Erin 6:36 55#

Kristina 5:44 55#

Steph 4:55

Etta 7:16
Lori 6:28
Taylor 7:15
Kim 6:04 45#
Jess 11:16 55#
Mike 6:29
Coleman 4:55
Patrick 11:37
Shannon 6:28

CASH OUT

10 wall walks
rest 30-45 seconds btw each rep

MOBILITY

Everything

RESULTS

 

1/6/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3 rft:
8 burpees with a jump at the top
12 broad jumps 

this should be 3-5 minutes. Scale as necessary. Coaches - set timer.

BUY IN

6 min EMOTM
5 reps - Touch and go hang clean
start at 95/65 and work up

SKILL

Don't hesitate - as soon as bar hits your legs, throw it back up

WOD

For Time:
40 box jumps 24/20
30 wall balls 20/14
20 pull ups
10 Strict HSPU

- OR -
Re-test!
For time:
335m run
20 C&J 95/65
30 burpees over the bar

Past results....I (Sean) expect you to beat your previous score...

Kattler 4:06

Blaise 4:53

Spagnolo 5:16

Ed 5:05

Dean 6:40

Bob 6:30 75#

Jason U 7:40 75#

Matt D 5:07 80#

Jason K 6:11

Kevin C 3:50

Erin 6:36 55#

Kristina 5:44 55#

Steph 4:55

Etta 7:16
Lori 6:28
Taylor 7:15
Kim 6:04 45#
Jess 11:16 55#
Mike 6:29
Coleman 4:55
Patrick 11:37
Shannon 6:28

CASH OUT

100 DU for time
every time you break - 3 burpees

*if you have trouble with DU,  just do 3 Burpees every 20 reps.

MOBILITY

Everything

RESULTS

1/5/2016

ANNOUNCEMENTS 

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3 rft:
40 DU
10 Thrusters (light!)

this should be 3-5ish minutes. Scale as necessary. It's a warm up, don't kill yourself here...

Coaches - set timer.

BUY IN

Back Squat

every 45 seconds for 9 minutes - 3 reps

Building in weight.

Start around 50% 1RM.

SKILL

Plan your transitions - this is going to go fast

WOD

EMOTM for 8 minutes:
3 air squats
5 Deadlift 115/75
7 sit ups

All exercises done each minute...

- OR -
Re-test!
For time:
335m run
20 C&J 95/65
30 burpees over the bar

Past results....I (Sean) expect you to beat your previous score...

Kattler 4:06

Blaise 4:53

Spagnolo 5:16

Ed 5:05

Dean 6:40

Bob 6:30 75#

Jason U 7:40 75#

Matt D 5:07 80#

Jason K 6:11

Kevin C 3:50

Erin 6:36 55#

Kristina 5:44 55#

Steph 4:55

Etta 7:16
Lori 6:28
Taylor 7:15
Kim 6:04 45#
Jess 11:16 55#
Mike 6:29
Coleman 4:55
Patrick 11:37
Shannon 6:28

CASH OUT

Alt with 2-3 people

row 30 calories x 2-3 rounds AFAFP! 

MOBILITY

Everything

RESULTS

1/4/2016

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

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

4 rft:
10 KBS 53/35
15 Box Jump Overs 24/20

this should be 6ish minutes. Scale as necessary. Coaches - set timer.

BUY IN

6 min emotm
5 reps - hang snatch "tng"
start @ 75/45# (open standard weights) and work up

SKILL

don't hesitate, as soon as bar hits your legs - throw it back up

WOD

Re-test!
For time:
335m run
20 c&j 95/65
30 burpees over the bar

past results....I (Sean) expect you to beat your previous score...


or if its too cold for you outside...

6 min amrap
5 hang cleans 115/75
5 ttb

CASH OUT

ring support holds
4 attempts max hold
rest 1 min

MOBILITY

Everything