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