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