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Tuesday 10/17/2017

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/

Monday 10/16/2017

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/

Sunday 10/15/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

Box closed today

Permanent link to this article: http://crossfitlive.com/2017/10/14/sunday-10152017/

Saturday 10/14/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

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/

Friday 10/13/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

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/

Thursday 10/12/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

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/

Wednesday 10/11/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

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/

Tuesday 10/10/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

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/

Monday 10/9/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

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/

Sunday 10/8/2017

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/

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