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.
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:
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
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
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
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
every time you break - 3 burpees
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