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