Announcements:
Strength:
Snatch Balance – 80% x 1 x 3
Snatch – 75% x 2, 80% x 2, 85% x 1 x 3
Skill: Double-unders
WOD: AMRAP in 15 minutes
8 DB Snatches Left hand (55#/35#)
8 DB Snatches Right hand
20 V-ups
30 Double-unders
Permanent link to this article: http://crossfitlive.com/2017/10/17/tuesday-10172017/
Announcements:
Strength:
Deficit Deadlift – 75% 2×5
Strict Press – 80% 3×4
Skill: Kip/Butterfly Pull-ups
WOD: For time
3 Rounds of
7 Thrusters (135#/85#)
7 CTB Pull-ups
3 Rounds of
5 Thrusters
5 CTB Pull-ups
3 Rounds of
3 Thrusters
3 CTB Pull-ups
Permanent link to this article: http://crossfitlive.com/2017/10/16/monday-10162017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
Box closed today
Permanent link to this article: http://crossfitlive.com/2017/10/14/sunday-10152017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
WOD: For time
100m run
90 Back extensions
80 Sit-ups
70 Walking lunges
60 V-ups
50 Jumping squats
40 Push-ups
30 Box jumps (24”/20”)
20 Burpees
100m run
Permanent link to this article: http://crossfitlive.com/2017/10/14/saturday-10142017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
Skill: Handstand push-ups/walks
Strength:
Romanian Deadlift – 80% 3×4
Front squat – 85% 3×3
WOD: For time
150 Double-unders
40ft. Handstand walk (mod:20 HSPU)
30 Bar-facing burpees
20 Deadlifts (225#/155#)
10 Bar-ups (mod:20 CTB)
Permanent link to this article: http://crossfitlive.com/2017/10/13/friday-10132017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
Skill: Handstand push-ups/walks
Strength:
Romanian Deadlift – 80% 3×4
Front squat – 85% 3×3
Clean & Jerk – 70%x1, 75%x1, 80%x1x2
WODa: AMRAP in 10 minutes
150 Double-unders
40ft. Handstand walk
30 Bar-facing burpees
20 Deadlifts (225#/155#)
10 Bar-ups
WODb: AMRAP in 10 minutes
150 Double-unders (mod: 300 singles)
20 Handstand push-ups
30 Bar-facing burpees
20 Deadlifts (225#/155#)
20 CTB pull-ups
Permanent link to this article: http://crossfitlive.com/2017/10/12/thursday-10122017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
Skill: Rope climb
Strength:
2 Pause Deadlift – 3×4 @70%
Bench press– 3×5 @75%
WOD: AMRAP in 20 minutes
40 Mountain climbers
30 Squats
20 Sit-ups
1 Rope climb
5 Wall walks
1 Rope climb
Permanent link to this article: http://crossfitlive.com/2017/10/11/wednesday-10112017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
Skill: Toes to bar
Strength:
OHS – 2×3 @85%
Snatch – 3@75%, 2@80%, 1@85%, 1@90%, 1@95%
WOD: AMRAP in 12 minutes
1000m Row
21 Toes to bar
21 Snatch-Power OK (95#/65#)
15 Toes to bar
15 Snatch-Power OK (115#/75#)
9 Toes to bar
9 Snatch-Power OK (135#/85#)
Permanent link to this article: http://crossfitlive.com/2017/10/10/tuesday-10102017/
Announcements:
*Note: Thursday and Friday’s WOD/Program will be the same.
Strength:
Strict Press – 3×5 @75%
Deficit Deadlift – 2×6 @70%
WOD: 4 Rounds for time
15 Box jumps (24”/20”)
24ft DB OH Lunges left hand (55#/35#)
24ft DB OH Lunges right hand
400m run
Permanent link to this article: http://crossfitlive.com/2017/10/09/monday-1092017/
Announcements:
Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10pm to 12pm)
Permanent link to this article: http://crossfitlive.com/2017/10/08/sunday-1082017/