Warm Up Outline (10-20min)

“Personal Records & 1 Rep Max Charts”
Store your 1 Rep Max’s and Personal Records! Then email back to us at info@maxfitusa.com & info@crossfitbalboa.com.

21-15-9 reps AQAP:
Press (M=40k/W=25k)
Push-up
Ring Dip

“Gran”
AQAP for Time of:
21-15-9
Clean & Jerk w/M=60kg, W=40kg (Oh yeah SQUAT CLEANS if you will!!!)
Pull Ups (Chest to Bar!)

4 Rounds
AQAP for Time of:
400m Run
25 Wall Balls

Clean Pulls 3/ 3/ 3/ 3/ 3/
Press 10/50-70% 2×8/65-80%
3 Rounds AQAP for Time of:
15 Rockers
15 Archers
15 Evil Wheel

“Jackie”
AQAP for Time of:
1000m Row
50 Thrusters (AKA: 2nd Most Functional Movement Known to Man!)
30 Pull Ups / 60 Chest to Bar Band Pull Up!

Jackie is a CrossFit Name Brand work out. We use it in our Base-Line assessment to look at anaerobic capacity. I would like to use Tabata but that would be a rough first day.

Team WOD
15min AMRAP for Time of:
20yrds Tire Flip + Jump in Jump Out
100m Run
(Score total completed rounds of the class.)

Coach Mike Burgener is coming to CrossFit Balboa to do an Olympic Lifitng Certification Feb 20 & 21, 2010. Coach Burgener has been Max Mormont’s coach since 2002 and a good friend of Crossfit Balboa and a supporter of CrossFit Football.

Please sign up!

Olympic Weightlifting Certification Feb 20 & 21, 2010