1/7/2016

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.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3 rft:

10 KB Goblet Squats 53/35

12 HRPU

this should be 3-5 minutes. Scale as necessary. Coaches - set timer.

BUY IN

Front Squat

every 45 seconds for 9 minutes - 3 reps

Building in weight

SKILL

Breathing through KBS

WOD

10 min AMRAP
20 DU
10 ring dips
20 KBS 70/53

- 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

CASH OUT

10 wall walks
rest 30-45 seconds btw each rep

MOBILITY

Everything

RESULTS