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