Saturday 7/28/2018

Announcements:

  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA

    Women’s 40-49 Division:
    Wilma & Mi

    Women’s Intermediate Division:
    Jaymee & Clarissa
    Theresa & Melanie
    Ciery & Terra

    Women’s 50+ Division:
    Billie & Roberta

    Women’s Beginners Division:
    Grace & Jannette
    Irene & Maricel
    Cha & Melissa

    Men’s Rx Division:
    James R & Zane

    Men’s 40-49 Division:
    Norm & Rich

    Men’s Intermediate Division:
    Francisco & Wilson
    John & Jomel
    Don & Art
    Rick & James K
    Dennis & Charles

Partner WOD: As many total reps/calories in 15 minutes

Partner A
15 Calorie row (clock rotation)

Partner B
10 Box jump overs (30″/24″)
10 Toes to bar, CTB, or Pull-ups

Partners swap after every 15 calories.

Permanent link to this article: http://crossfitlive.com/2018/07/28/saturday-7-28-2018/

Friday 7/27/2018

Announcements:

  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA

    Women’s 40-49 Division:
    Wilma & Mi

    Women’s Intermediate Division:
    Jaymee & Clarissa
    Theresa & Melanie
    Ciery & Terra

    Women’s 50+ Division:
    Billie & Roberta

    Women’s Beginners Division:
    Grace & Jannette
    Irene & Maricel
    Cha & Melissa

    Men’s Rx Division:
    James R & Zane

    Men’s 40-49 Division:
    Norm & Rich

    Men’s Intermediate Division:
    Francisco & Wilson
    John & Jomel
    Don & Art
    Rick & James K
    Dennis & Charles

Strength:
Front squat 3×5 @85%
Clean & split jerk 3@75%, 2@80%, 1@85%, 1@90%, 1@95%

Skill: Double-unders

WOD: AMRAP in 15 minutes

Buy-in with 800m run

then in remaining 15 minutes, AMRAP of:

10 Alternating Pistols (20#DB) or 20 Goblet squats (55#/35#)
40 Double-unders

Permanent link to this article: http://crossfitlive.com/2018/07/27/friday-7-27-2018/

Thursday 7/26/2018

Announcements:

  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA

    Women’s 40-49 Division:
    Wilma & Mi

    Women’s Intermediate Division:
    Jaymee & Clarissa
    Theresa & Melanie
    Ciery & Terra

    Women’s 50+ Division:
    Billie & Roberta

    Women’s Beginners Division:
    Grace & Jannette
    Irene & Maricel
    Cha & Melissa

    Men’s Rx Division:
    James R & Zane

    Men’s 40-49 Division:
    Norm & Rich

    Men’s Intermediate Division:
    Francisco & Wilson
    John & Jomel
    Don & Art
    Rick & James K
    Dennis & Charles

  • Permanent link to this article: http://crossfitlive.com/2018/07/25/thursday-7-26-2018/

    Wednesday 7/25/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mi

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Strength:
    Overhead squat 2×3 @85%
    Snatch 3@75%, 2@80%, 1@85%, 1@90%, 1@95%

    Skill: HSPU or Kip/butterfly pull-ups

    WOD: AMRAP in 12 minutes

    A:
    15 Overhead squats (135#/95#)
    rest 30 seconds
    15 HSPU
    rest 30 seconds
    15 CTB pull-ups
    rest 30 seconds

    B:
    15 Overhead squats (95#/75#)
    rest 30 seconds
    15 Wall balls (20#/15#)
    rest 30 seconds
    15 Pull-ups
    rest 30 seconds

    C:
    15 Front squats (75#/65#)
    rest 30 seconds
    15 Wall balls (14#/8#)
    rest 30 seconds
    15 Hand-release push-ups
    rest 30 seconds

    Permanent link to this article: http://crossfitlive.com/2018/07/25/wednesday-7-25-2018/

    Tuesday 7/24/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mi

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Strength:
    Bench Press 3×5 @75%
    Deadlift 3×5 @75%

    WOD: 5 rounds for time

    2 Shuttle run burpees
    10 Deadlifts (225#/155#)

    Permanent link to this article: http://crossfitlive.com/2018/07/24/tuesday-7-24-2018/

    Monday 7/23/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mi

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Strength:
    Strict Press 3×5 @75%
    Back squat 3×5 @75%

    Skill: Ring Muscle-ups

    WOD: AMRAP in 15 minutes

    5 Wall walks
    5 Ring muscle-ups (mod. 5 ring rows & dips)
    25 GHD sit-ups or 35 Sit-ups

    Permanent link to this article: http://crossfitlive.com/2018/07/23/monday-7-23-2018/

    Sunday 7/22/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      Three Workouts- One Fun Day, One Awesome Venue.
      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts. 

      WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mil

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10am to 12pm)

    Permanent link to this article: http://crossfitlive.com/2018/07/21/sunday-7-22-2018/

    Saturday 7/21/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      Three Workouts- One Fun Day, One Awesome Venue.
      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts. 

      WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mil

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Fallout Competition WOD #3: For reps in 14 minute cap.

    For reps. Each team member will complete the following couplets, each beginning with 10 box jump-overs.
    (Team members alternate at the completion of each couplet)

    RX:
    10 Box Jump-overs (30″/24″) + 20 Alternating Pistols
    10 Box Jump-overs + 20 Deadlifts (275#/185#)
    10 Box Jump-overs + 20 Wallballs @10′ (30#/20#)
    10 Box Jump-overs + 10 Bar muscle-ups

    Masters 40-49:
    10 Box Jump-overs (30″/24″) + 10 Alternating Pistols
    10 Box Jump-overs + 20 Deadlifts (225#/175#)
    10 Box Jump-overs + 20 Wallballs @10′ (30#/14#)
    10 Box Jump-overs + 20 Chest to bar

    Intermediate/Masters Men 50+:
    10 Box Jump-overs (24″/20″) + 20 Goblet squats (1.5/1.0)
    10 Box Jump-overs + 20 Deadlifts (205#/155#)
    10 Box Jump-overs + 20 Wallballs @10′ (20#/14#)
    10 Box Jump-overs + 10 Chest to bar

    Beginners/Masters Women 50+:
    10 Box Jump-overs-step-up OK (20″/20″) + 20 Air squats
    10 Box Jump-overs + 20 Deadlifts (155#/105#)
    10 Box Jump-overs + 20 Wallballs @10′ (14#/8#)
    10 Box Jump-overs + 10 Burpees

    Then remainder of time cap as many sync’d bar facing burpees as possible.

    Permanent link to this article: http://crossfitlive.com/2018/07/21/saturday-7-21-2018/

    Friday 7/20/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      Three Workouts- One Fun Day, One Awesome Venue.
      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts. 

      WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mil

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Strength:
    3 Power cleans + 1 spit jerk @75% 2 sets
    2 Power cleans + 1 spit jerk @80% 2 sets
    2 Cleans + 1 spit jerk @85%
    1 Clean & split jerk @90%

    WOD: For time

    Buy-in with 100 double-unders (x2 singles)

    3rds of

    5 Hang power cleans
    5 Hang cleans
    10 HSPU

    Cash-out with 100 double-unders

    a. (155#/105#)
    b. (135#/95#)
    c. (115#/85#)

    Permanent link to this article: http://crossfitlive.com/2018/07/20/friday-7-20-2018/

    Thursday 7/19/2018

    Announcements:

    • Battleground Competition – Saturday, September 29
      Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

      Three Workouts- One Fun Day, One Awesome Venue.
      The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts. 

      WHERE:
      Long Beach Convention Center
      300 E. Ocean
      Long Beach, CA

      Women’s 40-49 Division:
      Wilma & Mil

      Women’s Intermediate Division:
      Jaymee & Clarissa
      Theresa & Melanie
      Ciery & Terra

      Women’s 50+ Division:
      Billie & Roberta

      Women’s Beginners Division:
      Grace & Jannette
      Irene & Maricel
      Cha & Melissa

      Men’s Rx Division:
      James R & Zane

      Men’s 40-49 Division:
      Norm & Rich

      Men’s Intermediate Division:
      Francisco & Wilson
      John & Jomel
      Don & Art
      Rick & James K
      Dennis & Charles

    Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm)

  • Permanent link to this article: http://crossfitlive.com/2018/07/18/thursday-7-19-2018/