Workout
1. Skill work: Hand stand push ups
Rx – 10 elevated hand stand push ups, unbroken
Scale 1 – 20 hand stand push ups
Scale 2 – 30 box assisted hand stand push ups
Scale 3 – 40 stink bug push ups

2. 3 rounds each for time:
200m run
10 power snatches, 135lbs
(3:00min cut)

Results:
012512 Hot & Heavy

Main Group Workout
“Prosper”
AMRAP in 8min:
8 thrusters, 155lbs
8 muscle ups (x2 pull ups, x2 dips)

Then, cool down with:
5 rope climbs, no feet
1.0mile run

Results:
012312 Prosper

Last Saturday, we had a team of 2 coaches and 2 students participate in Brethren CrossFit’s Anniversary Throwdown in Morgan Hill. It was a great experience celebrating with Brethren’s community while doing our best against some relatively heavy workouts and even heavier hitting teams. We would like to thank Coach Annie for coordinating our team and for Shawn and Alice for subbing in on a last minute notice. Special thanks to David T., Andrew, Helen, Wallee, Marvin, and Carol who made the trek down to watch the competition.

Here were the workouts:
Theme: “Workouts that are not STRENGTH related are Weak.” LP

WOD 1 (15 min cap) for time:
Girls go first and complete 25 Thrusters @105 one moving at a time then Guys complete 25 Thrusters @175 same sequence, once complete foursome run to start of Buddy Carry…..foursome continue to move at the same time carrying and rotating at the cones for an approximate distance of 800m once all members return to start, run back to gym and complete ….Girls 25 Thrusters @105, Guys 25 Thrusters @175 same sequence as the beginning of WOD.

WOD 2 (15 min cap) for time:
Foursome run mile, upon return members will move 1 @ a time lunging w/weight length of gym down and back in order of 1,2,3,4 once complete members will then do Max Rope Climbs in order of lunge 1,2,3,4 guys are legless girls any how.
************Each Guy that runs mile under 6min will add 1 rope climb to team total********Each Girl that runs mile under 6:30 will add 1 rope climb to team total.

WOD 3 (14 min AMRAP) for reps:
Guys 7 min AMRAP…Guy A gets 205 OH then Guy B completes Max Muscle ups….. as long as 1 M.U. is complete rotate on dropping of bar, continue rotations until 7 min is elapsed. Girls start immediately into there 7 min AMRAP Girl A gets 135 OH then Girl B completes Max Muscle ups ” “

TOP 4 TEAMS ADVANCE TO WOD 4

WOD 4 for time:
Guys- prowler weight + (2) 45′s, (2) 35′s & (2) 25′s Guy A pushes prowler down and back then completes 30 Double Unders then Guy B does same task for a total of 3 ROUNDS each…..then Girls- prowler weight + (2) 35′s, & (2) 25′s in the same sequence as the guys for a total of 3 ROUNDS each.

Check it out, we’re linked up on the front page of the main site, www.crossfit.com!  Much thanks again to CFHQ Media for giving us the opportunity to hit up the WOD and much thanks to all our students for participating in the filming.  Check out our Rx times vs. 2010 CFG Champ Graham Holmberg!  Keep up the great work 101ers!

7 rounds for time of:
7 Deadlifts, 225lbs
7 L Pull-ups (see demo here)

Results:
011812 CFHQ WOD & On Ramp Day 5

Email us to RSVP for the Next Free Orientation Workouts for Class 30:
Jan 31st, Feb 2nd, Feb 7th @ 8:30pm
Feb 6th @ 7:30am, 12:30pm, 7:30pm

On Ramp Class 29 has now completed 2 out of the 4 weeks in fundamentals course and they are getting more conditioned and being introduced to new movements and concepts every day. The foundation has been laid, now we’re moving into the stage of the program where we want to really push their limits as they continue to build up their techniques. What we do is about changing lives, and we’re starting to feel that these recruits are wrapping their heads around that this is really a different lifestyle.

Main Group Workout
Five 2:00min rounds of:
10 burpee box jumps, 30″
7 sumo deadlift hi pulls, 135lbs
5 hang squat cleans, 135lbs

Then,
Max rep ab mat sit ups.  Record your number of sit ups for each round. Rest 2 minutes between rounds.