CrossFit/ Jan 12th-Jan 17th

Monday Jan 12th 2026

Skill is Rope Climbs. Recommend wearing long pants, thick long socks or bring compression sleeves)

10 Min EMOM (Every Minute On The Min)

1 Rope Climb

Rest for the Remainder of the minute

Every 4 Minutes for 5 Rounds (20:00 total)

• 400M Run

• 1 Legless Rope Climb or 6-10 Burpee Pull-Ups

Rest for the remainder of the time

Score: Slowest Round

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*Northern California Classic Program Jan 13th-Jan 17th

Starting today and for the remainder of the week the workout of the day will be the online qualifing workouts for Northern California Classic Online Qualifiers. There is a total of 6 workouts. If you would like to sign up. Please sign up at Competition Corner or you can also get the link on Northern_California_Classic Instagram. They have all divisions. Starting age is 14 and up. They also have Paired Teams,Scaled, Masters, RX and Intermediate. If you qualify to compete live the main event will be in Sacramento May 29th-31st. You have until Jan 25th to register. Please let us know if you are planning on signing up, because you will have to have a judge and video recorded. It would be great to get a group of members to sign-up.

Tuesday Jan 13th 2026

STRENGTH

Build up to a Heavy Clean & Split Jerk

Not a Max/Good Form

BARBELL CHIPPER Workout #1

For time:

10 Snatch

20 Clean

30 Deadlift

40 Bar Facing Burpees

30 Deadlift

20 Clean

10 Snatch

RX 135/95

50+115/75

Scaled 95/65

14/15 95/65

Athlete will begin with their back to the barbell

Score For Time

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Wednesday Jan 14th 2026

Skill Ring Muscle Up

1RM SHOULDER TO OVERHEAD Workout #2

Establish 1 Rep Max Shoulder to Overhead

Athletes may preload their barbell prior to starting the workout.  Athletes will begin with their back to the barbell. At the start of the clock, athletes will begin working to establish a 1-rep-max shoulder-to-overhead.

At the 5-minute mark, athletes will start the one-minute transition and reset their barbell to the prescribed weight for the front squat.  If they have unracked the bar before the 5:00 mark, they may continue to attempt the shoulder to overhead, however it must be completed prior to the start of Event 3.

SCORE:

The score for Event 2 will be the weight of the highest successful completed shoulder to overhead.

The tiebreak for Event 2 will be the score for Event 3. 

CRASH BANG Workout #3

12:00 AMRAP:

5-4-3-2-1-2-3-4-5-4-3...

Front Squat

Ring Muscle Up/Ring Pull Ups or Toes to Rings

RX 225/155

16-17 185/125

50+ 155/105

Intermediate 185/125 Ring Pull-Ups

Scaled 135/95 Toes to Rings

Score: The score for Event 3 will be the total reps completed within the 12 minute AMRAP.

The tiebreak for Event 3 will be the score for Event 2. 

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Thursday Jan 15th 2026

Happy Birthday Joe Manning!

Warm-Up Game

Skill Jump Rope Footwork

• Basic Bounce

• Hopping Single Leg Hop

• Run Skip

• Boxer Skip

• Side Straddle (Star Jump)

• The Front Straddle

GRIP AND RIP Workout #4

3 Rounds for Time:

30 Pull Ups

300' Travelling Double Unders

RX As Written

Scaled Jumping Pulls/Single Unders

Score For Time

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Friday Jan 16th 2026

Skill Box Jump Challenge

EROSION Workout #5

5 Rounds for Time:

20-40-60-80-100 Calorie Row

20 Toes to Bar

20 Box Jump Over 24/20

Score For Time

*35 Minute Time Cap

RX as written

Scaled Step Overs/ Toes Over Hips

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Saturday Jan 17th 2026

SNOWBALL EFFECT Workout #6

For Time:

500' Burpee Shuttle

250' Double DB Walking Lunge

30 Wall Balls

30 Bushwhackers

30 Handstand Shoulder Taps

Score For Time

	♂ Men	♀ Women
RX / 16-17 / 35-49	50#, 20#, 10'	35#, 14#, 9'
50+	35#, 20#, 10'	25#, 14#, 9'
Intermediate	35#, 20#, 10', Wall-Facing Handstand Shoulder Taps	25#, 14#, 9', Wall-Facing Handstand Shoulder Taps
14-15	25#, 14#, 10', Wall-Facing Handstand Shoulder Taps	15#, 10#, 9', Wall-Facing Handstand Shoulder Taps
Scaled	Bodyweight Lunges, 35#, 20#, 10', (5) Scaled Wall Walks	Bodyweight Lunges, 25#, 14#, 9', (5) Scaled Wall Walks

30 Handstand Shoulder Taps