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Saturday 3/28/2015

Announcements:

  • CrossFit Games Open - WOD 15.5
    Calorie row and Thrusters.
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Partner WOD:

3 rounds for time

Shared reps. One works at a time.

30x DB Hang Cleans (m:35#/f:20#)
30x Burpees
30x Box jumps (m:24″/f:20″)
30x CTB Pull-ups
1x Wall Climb (both partners)

  

Permanent link to this article: http://crossfitlive.com/2015/03/27/saturday-3282015-2/

Friday 3/27/2015

Announcements:

  • CrossFit Games Open - WOD 15.5
    Calorie row and Thrusters.
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Find new Backsquat 1RM

WOD: Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

RX’d:
Men use 95 lb.
Women use 65 lb

Scaled/Teens:
Men use 65 lb.
Women use 45 lb.

  

Permanent link to this article: http://crossfitlive.com/2015/03/26/friday-3272015/

Thursday 3/26/2015

Announcements:

  • CrossFit Games Open - WOD 15.5
    Stay tuned for Open WOD 15.5 to be announced Thursday at 5PM.
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

  

Permanent link to this article: http://crossfitlive.com/2015/03/25/thursday-3252015/

Wednesday 3/25/2015

Announcements:

  • CrossFit Games Open - WOD 15.5
    Stay tuned for Open WOD 15.5 to be announced Thursday at 5PM.
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Find new Overhead Squat 1RM

WOD: for time
75x Hang power clean to OH (m:75#/f:45#)

Dropped Bar equals 10 burpees on the spot.

  

Permanent link to this article: http://crossfitlive.com/2015/03/24/wednesday-3252015/

Tuesday 3/24/2015

Announcements:

  • CrossFit Games Open - WOD 15.5
    Stay tuned for Open WOD 15.5 to be announced Thursday at 5PM.
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Find new Snatch 1RM

WOD: 4 Rounds for time
15x Knees to elbows
20x KB Swings (m:55#/f:35#)
200m Run

  

Permanent link to this article: http://crossfitlive.com/2015/03/23/tuesday-3242015/

Monday 3/23/2015

Announcements:

  • CrossFit Games Open - WOD 15.4
    Don’t forget to submit your scores by Monday at 5PM
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Skill: Deadlifts and Double-unders

WOD: for time

20x Deadlifts (m:225#/f:155#)
100x Double-unders
20x Lateral Barbell Burpees
10x Deadlifts
50x Double-unders
10x Lateral Barbell Burpees
5x Deadlifts
25x Double-unders
5x Lateral Barbell Burpees

  

Permanent link to this article: http://crossfitlive.com/2015/03/22/3232015/

Sunday 3/22/2015

Announcements:

  • CrossFit Games Open - WOD 15.4
    Don’t forget to submit your scores by Monday at 5PM
  • NLI Classic - May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit
    4130 E. La Palma Ave
    Anaheim, CA 92807

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

Permanent link to this article: http://crossfitlive.com/2015/03/21/sunday-3222015/

Saturday 3/21/2015

Announcements:

  • CrossFit Games Open - WOD 15.4

    Don’t forget to submit your scores by Monday at 5PM

  • Deadly Duo Competition - May 30, 2015

    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.

    The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.

    Click here for registration and additional information. 

    Location:

    Citizens Crossfit

    4130 E. La Palma Ave

    Anaheim, CA 92807

Team WOD OF 4: AMRAP in 12 minutes

Burpees
V-ups
Pass-throughs
20x Sit-ups (clock rotation)

  

Permanent link to this article: http://crossfitlive.com/2015/03/20/saturday-3212015/

Friday 3/20/2015

Announcements:

  • CrossFit Games Open - WOD 15.5
    Don’t forget to submit your scores by Monday at 5PM.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.
    The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.
    Click here for registration and additional information.
     

    Location:
    Citizens Crossfit
    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Hang Snatch – 5@60%, 3@70%, 1@80% of Snatch

WOD: Open 15.4

Rx’d
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.

Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Permanent link to this article: http://crossfitlive.com/2015/03/19/friday-3202015/

Thursday 3/19/2015

Announcements:

  • Free Trial Yoga! - Thursday at 6PM
    Come join us this Thursday for some free Yoga. It will be programmed to help with this week’s Open WOD 15.4 Workout.
  • CrossFit Games Open - WOD 15.4
    Stay tuned for Open WOD 15.4 to be announced Thursday at 5PM.
  • Deadly Duo Competition - May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.
    The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.
    Click here for registration and additional information.
     

    Location:
    Citizens Crossfit
    4130 E. La Palma Ave
    Anaheim, CA 92807

Active Recovery/Rest Day!

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

Free trial Yoga (6pm to 7pm). It will be programmed to help with this week’s Open WOD 15.4 Workout.



Permanent link to this article: http://crossfitlive.com/2015/03/18/thursday-3192015/

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