Wednesday 10/1/2014

Announcements:

  • Varsity Teen Gauntlet Competition – Sunday, October 5
    LCome support our very own Nathan at the CrossFit Kids Varsity Teen Gauntlet competition this Sunday, October 5. First heat begins at 9:50am.
    Event Location:
    CrossFit Brand X
    432 Maple Street
    Suites 1-3
    Ramona, CA.
  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill: Kipping/Butterfly Pull-ups
Strength: AMRAP in 1 min of Pull-ups

WOD: For time

10-9-8-7-6-5-4-3-2-1x of
Burpee Box Overs
1-2-3-4-5-6-7-8-9-10x of
Sumo Deadlift High Pull (m:115#/#75#)

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Permanent link to this article: http://crossfitlive.com/2014/09/30/wednesday-1012014/

Tuesday 9/30/2014

Announcements:

  • New Schedule for the next 4 weeks – October 1 thru October 27
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill: Handstand Hold/Kipping or Walks
Strength: AMRAP in 1 minute of HSPU

WOD: AMRAP in 12 minutes

4x KB Snatch Lunges Left Arm (m:55#/f:35#)
4x KB Snatch Lunges Right Arm
16x Goblet Squats
24x V-ups

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Permanent link to this article: http://crossfitlive.com/2014/09/29/tuesday-9302014/

Monday 9/29/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Strength: Find new 1RM Backsquat (15 min)
Skill: Practice Double-unders then AMRAP in 1 minute

WOD: For time

Buy-in with 50 Calorie Row

21 – 15 – 9x
Overhead Squats (m:115#/f:75#)
Pull-ups

Cash-out with 100 Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/09/28/monday-9292014/

Sunday 9/28/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm)

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Permanent link to this article: http://crossfitlive.com/2014/09/27/sunday-9282014/

Saturday 9/27/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

WOD: For time

800m Run
10x Burpees
400m Run
20x Burpees
200m Run
30x Burpees
100m Run (to red fire hydrant and back)
40x Burpees

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Permanent link to this article: http://crossfitlive.com/2014/09/26/saturday-9272014/

Friday 9/26/2014

Announcements:

  • Schedule change for this Friday only – September 26
    For this Friday, September 26, there will not be a 6am, 7am and 3pm session.
  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Strength: Find 1RM for
Front Squat
Strict Press

WOD: 4 Rounds for time

5x Handstand Push-ups
10x Burpees
15x Toes to bar
200m backwards run
1x Wall Climb

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Permanent link to this article: http://crossfitlive.com/2014/09/25/friday-9262014/

Thursday 9/25/2014

Announcements:

  • Schedule change for this Friday only – September 26
    For this Friday, September 26, there will not be a 6am, 7am and 3pm session.
  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (5pm to 7pm)

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Permanent link to this article: http://crossfitlive.com/2014/09/24/thursday-9252014/

Wednesday 9/24/2014

Announcements:

  • Schedule change for this Friday only – September 26
    For this Friday, September 26, there will not be a 6am, 7am and 3pm session.
  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill: 2@65%, 2@70%, 2@75% of 1RM Clean & Jerk

Power Clean
Hang Clean
Split Jerk

Strength: Find 1RM Clean & Jerk

WOD: AMRAP in 10 minutes
5x Power Cleans (m:135#/f:95#)
10x Front Squats
5x Shoulder to Overhead

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Permanent link to this article: http://crossfitlive.com/2014/09/23/wednesday-9242014/

Tuesday 9/23/2014

Announcements:

  • Schedule change for this Friday only – September 26
    For this Friday, September 26, there will not be a 6am, 7am and 3pm session.
  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill:
Muscle-ups/Progressions to a Muscle-up
Turkish Get-up

WOD: 4 Rounds for time

3x Muscle-ups (mod. 6x Ring Rows & Dips
6x Alt. Turkish Getups (m:55#/f:35#)
200m Run

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Permanent link to this article: http://crossfitlive.com/2014/09/22/tuesday-9232014/

Monday 9/22/2014

Announcements:

  • Schedule change for this Friday only – September 26
    For this Friday, September 26, there will not be a 6am, 7am and 3pm session.
  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill: 2@65% of each, 2@70% of each, 2@75% of each (1RM Snatch)

Snatch Hi-pulls
Hang Power Snatch
Snatch Balance

Strength: Find 1RM Snatch

WOD: AMRAP in 10 minutes

5x Hang Power Snatches (m:115#/f:75#)
5x Snatch Balance
25x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/09/21/monday-9222014/

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