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Tuesday 7/26/2016

Announcements:

  • Congrats to Patty & James for making Athlete of the Month for June!!
  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.
  • Strength:
    Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% 3 x 2

    Skill:
    Kipping/Butterfly Pull-ups

    WOD: 4 Rounds for time

    200m Run
    10x Pull-ups
    20x Push-ups
    30x Sit-ups
    40x Squats

Permanent link to this article: http://crossfitlive.com/2016/07/25/tuesday-7262016/

Monday 7/25/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

Strength:
Back Squat – 80% x 5 x 5
Hang Clean (mid-thigh) – 65% x 3 x 2, 70% x 3 x 3

WOD: As many Bear Complexes in 9 minutes

Bear Complex (m:135#/f:95#)
1- Power Clean
1- Front Squat
1- Push Press
1- Back Squat
1- Push Press from behind neck

Permanent link to this article: http://crossfitlive.com/2016/07/24/monday-7252016/

Sunday 7/24/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

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/2016/07/24/sunday-7242016/

Saturday 7/23/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

WOD: As many total reps

AMRAP in 5 minutes
10x Toes thru rings
20x Squats

rest 1 minute

AMRAP in 4 minutes
10x OH Box step-ups (m:45#/f:35#)
20x Russian twists

rest 1 minute

Max burpees in 3 minutes

Permanent link to this article: http://crossfitlive.com/2016/07/22/saturday-7232016/

Friday 7/22/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Strength:
Push Jerk behind the neck – 75% 3 x 5
Push Press – 75% 5 x 2, 80% 5 x 2

WOD: For time

10-9-8-7-6-5-4-3-2-1 of

Shoulder to Overhead (m:135#/f:95#)

w/ 20x Double-unders after each round

Permanent link to this article: http://crossfitlive.com/2016/07/21/friday-7222016/

Thursday 7/21/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

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/2016/07/20/thursday-7212016/

Wednesday 7/20/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Strength:
Halting snatch Deadlift (hip) followed by high-pull @80% (of snatch) x3, @85% 3 x 2

WOD: 3 rounds for time

400m run
40x GHD Sit-ups or sit-ups
7x Deadlifts (75% of 1RM)

16 minute cap

Permanent link to this article: http://crossfitlive.com/2016/07/19/wednesday-7202016/

Tuesday 7/19/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Skill:
Muscle-ups
Strength:
Back Squat – 70% 5 x 3

WODa: AMRAP in 10 minutes 

3x Strict Muscle-ups
6x Strict HSPU
12x Alternating Pistols

or

WODb: AMRAP in 10 minutes 

3x Muscle-ups (mod.9x CTB)
6x HSPU
12x Alternating Pistols

Permanent link to this article: http://crossfitlive.com/2016/07/18/tuesday-7192016/

Monday 7/18/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Strength:
Overhead Squat – 65% 3 x 2, 70% 3 x 3
Hang snatch (mid-thigh) – 65% 3 x 2, 70% 3 x 3

WOD: AMRAP in 8 minutes

8x Hang Power Snatches (m:95#/f:65#)
8x Overhead squats
8x Box jumps (m:24″/f:20″)

Permanent link to this article: http://crossfitlive.com/2016/07/17/monday-7182016/

Sunday 7/17/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

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/2016/07/16/sunday-7172016/

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