UPCOMING

2/7 11am Skill Clinic-Squat mechanics

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

2/21 9-11:30am WBBC Graduation day

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

Strength

3 sets

8 push press 65-70%

rest 1m

6 reverse foot elevated split squat (each leg)

rest 1m

5 weight pull ups AHAP or 8 negatives

rest 2m

Conditioning

For time

50 back squats

-starting at 0:00 every minute on the minute 5 burpees

Notes

-if you do not have 1 rep max push press…add 5-10lbs from last week

UPCOMING

2/7 11am Skill Clinic-Squat mechanics

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

2/21 9-11:30am WBBC Graduation day

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

Conditioning

For time

30 medicine ball cleans

30 ring dips

30 medicine ball cleans

30 chest to bar pull ups

30 medicine ball cleans

30 push ups

30 medicine ball cleans

Core

Accumulate 3 minutes in an L-sit or L-tuck

Notes

-this is a competition day so we are doing one of crossfit.com’s workouts

-core if you cannot hold for atleast 15 seconds do an easier version…L-sit->L-tuck->plank 6 mins of plank

UPCOMING

2/7 11am Skill Clinic-Squat mechanics

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

2/21 9-11:30am WBBC Graduation day

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

Strength

3 sets

8 front squats 65-70%

rest 1m

Max handstand hold against wall

rest 1m

8 bent over row (ahap)

rest 2m

Conditioning

5 rounds

100m run

10 wall balls

15 kbs (american)

rest 1m

Notes

-if you do not have a front squat 1 rep max add 5-15lbs from last week

-conditioning is meant to be all out each round…use the 1 minute of rest and focus on recovery (breathing)

UPCOMING

2/7 11am Skill Clinic-Squat mechanics

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

2/21 9-11:30am WBBC Graduation day

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

Conditioning

Every 3 minutes

2 rounds

5 clean and jerks

5 box jumps

add 1 rep every new 3 minutes

Core

4×15 weighted sit ups with a partner

Notes

-the conditioning is meant to mimic what we may see in the crossfit open…try to last as long as possible

-core go as heavy as possible on ghd, abmat, or toes to bar

UPCOMING

2/7 11am Skill Clinic-Squat mechanics

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

2/21 9-11:30am WBBC Graduation day

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

Olympic Lifting

7×3 high hang snatch 

Conditioning

4 rounds

400m sprint 

rest 2 minutes

Core

100 hollow rocks

Notes

-snatches are for technique over load…begin to learn how to catch in a squat

-first 400m is all out…next 3 at 90%

UPCOMING

1/21-23 Bring A Friend Day

1/24 7:30pm La Habra 300 Bowl 

2/4 Skill Clinic-Kipping Pull Up

2/14 10am Valentines Buddy Workout

Strength

3 sets

10 push press

rest 1m

10 stiff legged deadlifts

rest 1m

10 strict toes to bar

rest 2m

Conditioning

2 rounds for time

800m run

30 kettlebell swings (russian)

Conditioning

4 rounds

1 minute push ups

30s rest

1 minute tire flip

30s rest

1 minute sit ups

30s rest

1 minute jump rope

30s rest

Notes

-This is a partner workout…if you are bringing a friend be helpful to them and help them with movements.

-Push up scale is drop the knees to the ground

-Tire can be flipped with 1 or 2 persons

strength 

3 sets

10 front squats

rest 1 m

10 pull ups

rest 1m

15-45s ring support

rest 1m

conditioning

3 rounds each for time

200m run

15 wall ball

UPCOMING

1/21-23 Bring A Friend Day

1/24 7:30pm La Habra 300 Bowl 

2/4 Skill Clinic-Kipping Pull Up

2/14 10am Valentines Buddy Workout

Conditioning

12.3 CrossFit Open

Amrap 18

15 box jumps

12 push press

9 toes to bar

UPCOMING

1/17 11am Skill Clinic-Kipping Pull Up 

1/21-23 Bring A Friend Day

1/24 7:30pm La Habra 300 Bowl 

2/4 Skill Clinic-Kipping Pull Up

2/14 10am Valentines Buddy Workout

Conditioning

5 rounds for time

15 push jerks

run 400m

Notes

-push jerk weight difficult but not too heavy for form to breakdown