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