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Friday 8/26/2016

Announcements:

  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box). 

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.Location will be at Mothers Beach in Long Beach.Check out their video! Pretty cool!
  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Their first heat starts at 8:30am. 

    West Covina High School
    1609 E Cameron Ave, West Covina, 91791

Strength: Find new Snatch max

WOD: AMRAP in 15 minutes

3x Bar-ups (mod. 6 CTB Pull-ups)
15x Squats
30x Double-unders
1x Snatch (m:135#/f:95#)

Permanent link to this article: http://crossfitlive.com/2016/08/26/friday-8262016/

Thursday 8/25/2016

Announcements:

  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box).

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.Location will be at Mothers Beach in Long Beach.Check out their video! Pretty cool!
  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Their first heat starts at 8:30am.

    West Covina High School
    1609 E Cameron Ave, West Covina, 91791

Active Recovery/Rest Day!

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

Permanent link to this article: http://crossfitlive.com/2016/08/24/thursday-8252016/

Wednesday 8/24/2016

Announcements:

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.

  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Heat times will be posted as they become available.

Strength: Find new Clean & Jerk max

WOD: 100 Burpees for time with 1 clean & jerk EMOM (m:135#/f:95#)

WOD begins with clean & jerk

Permanent link to this article: http://crossfitlive.com/2016/08/24/wednesday-8242016/

Tuesday 8/23/2016

Announcements:

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.

  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Heat times will be posted as they become available.

Strength: Find new back squat max

WOD: AMRAP in 10 minutes
5x Handstand Push-ups
10x Pistols right leg
15m Handstand Walks
10x Pistols left leg

Permanent link to this article: http://crossfitlive.com/2016/08/23/tuesday-8232016/

Monday 8/22/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Strength:
Power Clean & Jerk – 60% 2 x 4, 70% 2 x 3

WOD: 3 Rounds for time

30-20-10 Thrusters (m:95#-115#-135#/f:65#-75#-85#)
20-30-40 GHD Sit-ups or Sit-ups
with 400m run after each round

Permanent link to this article: http://crossfitlive.com/2016/08/22/monday-8222016/

Sunday 8/21/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Permanent link to this article: http://crossfitlive.com/2016/08/20/sunday-8212016/

Saturday 8/20/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Partner WOD: Shared reps for time

100x Leg throw-downs
100x KBS (m:55#/f:35#)
100x Sit-ups
100x Wall balls (m:20#/f:15#)

One partner works at a time

Permanent link to this article: http://crossfitlive.com/2016/08/20/saturday-8202016-2/

Friday 8/19/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Strength:
Snatch – 2×5 @ 60%

WOD: 4 Rounds for time

100x Single-unders
200m Run
50x Double-unders
20x Burpees

Permanent link to this article: http://crossfitlive.com/2016/08/19/friday-8192016/

Thursday 8/18/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Active Recovery/Rest Day!

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

Permanent link to this article: http://crossfitlive.com/2016/08/17/thursday-8182016/

Wednesday 8/17/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Skill: Handstand Push-ups/Walks

Strength:
Back Squat – 85% 3 x 8

WOD: For time

Buy-in with 50 cal row

30-20-10 Farmers carry DB Lunges (m:55#/f:35#)
10-20-30 Hand Release Push-ups

Cash out with 400m run

Permanent link to this article: http://crossfitlive.com/2016/08/17/wednesday-8172016-2/

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