Monday 2-9-15

For max load (12 min)

Bear complex

1 power clean + 1 Front Squat + 1 Shoulder to OH + 1 back squat + 1 shoulder to OH

*if you are doing barbell wod replace this with the clean complex for today

Then…

Every 2 Min for 12 Min

5 DL (345#/240#)

200 Meter Sprint 

Grant levitating on some box jumps! 

Saturday 2-7-14

21-18-15-12-9-6-3 (15 Min Cap)
Hang Power Clean (115#/85#)
HSPU

Then...

EMOM 10 MIN
100 Meter Sprint

Friday 2-6-15

5 Sets
20 L- Sit tuck ups (http://youtu.be/2kMkNFRbLJQ?t=1m16s)
5 Ring Dips (3 Sec decent, 3 second hold in bottom, explode up)

Then...

AMRAP 15 Min
25 Double unders
10 burpees
1 Rope Climbs

 Don't have your CRCF Decal yet?!?!?! Be sure to get one tomorrow :) Then head over to www.games.crossfit.com and sign up for the open! 

Thursday 2-5-15

3 Rounds For Max Reps
Min 1: Cal Row
Min 2: Toes 2 Bar
Min 3: Power Snatch (75#/55#)
Min 4:Wall Ball (20#/14#)

The medball clean is an effective tool to not only teach someone new to the lifts the mechanics of a clean, but is a more practical application of the movement with everyday life objects that are more oddly shaped and require the athlete to place the object in between the legs rather than with the hands outside.  6pm Class refreshing their skills.  

Wednesday 2-4-14

5 Sets
20 Russian Twists (20#/14#)
10 med ball push ups

Then...

"Helen"
3 rounds
400 Meter Run
21 KBS (53#/35#)
12 Pull ups

Not many left! Get your Coast Range Hoodies before they're all gone.  Then go sign up for the open!!! www.games.crossfit.com

Tuesday 2-3-15

AMRAP 16 min
5 Squat clean thrusters (135#/95#)

Jess doing what she does best... Being a BEAST! 

10 TTB
15 Box Jumps (24")

Monday 2-2-15

5 Sets
10 Strict HSPU's (scale with strict DB Press.  If using DB's find a weight that is challenging for 5-6 reps)
10 triple unders (scale to double unders)

Then...

AMRAP 7 Min
3 Shoulder to OH (185#/105#)
3 Muscle ups

Today starts the begging of a lot of your meal plans.  Remember, meal prep is key! Get ahead on Sundays by shopping and prepping all food for the week.  This is perfect timing leading into the OPEN on February 26th.  Be sure to sign up at www.games.crossfit.com.  We will be doing the open workouts this year on Thursday nights @ 6pm after the announcements and again on Saturday's at 9am.  We also need judges as well!!! If you can please take the online judges course as well :)