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Thursday 12/14/2017

Announcements:

  • Change of schedule:
    Sunday (12/19) – Box closedCFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

Permanent link to this article: http://crossfitlive.com/2017/12/13/thursday-12142017/

Wednesday 12/13/2017

Announcements:

  • Change of schedule:
    Sunday (12/19) – Box closedCFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Snatch High-pull 5×3 @ 75%
Snatch 3@75%, 3@80%, 2@85%

Skill: Rope climb

WOD: 5 rounds for time

10 Alternating DB Snatches (55#/35#)
1 Rope climb
20 V-ups
1 Rope climb

Permanent link to this article: http://crossfitlive.com/2017/12/13/wednesday-12132017/

Tuesday 12/12/2017

Announcements:

  • Change of schedule:
    Sunday (12/19) – Box closedCFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Bench press 2×2 @ 90%
Back squat 3×3 @90%

Skill: Handstand Push-up/walk

WOD: AMRAP in 12 minutes

8 Handstand Push-ups
48ft. OH weighted lunges – 8 reps (45#/25# plate)
34 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/12/12/tuesday-12122017/

Monday 12/11/2017

Announcements:

  • Change of schedule:
    Sunday (12/19) – Box closedCFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
2 pause Deadlift 2×2 @ 85%
Clean & jerk 3@75%, 3@80%, 2@85%

WOD: For time

600m Run
7x Clean & Jerks (m:155#/f:105#)
400m Run
10x Clean & Jerks
200m Run
13x Clean & Jerks

Permanent link to this article: http://crossfitlive.com/2017/12/11/monday-12112017/

Sunday 12/10/2017

Announcements:

  • Change of schedule:
    Sunday (12/19) – Box closed

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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/2017/12/09/sunday-12102017/

Saturday 12/9/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Partner WOD: As many total rounds as possible (shared reps)

AMRAP 5 minutes
30 KB Swings (55#/35#)
70 Mountain climbers

Rest 1 minutes

AMRAP 6 minutes
30 Goblet squats (55#/35#)
70 V-ups

Rest 1 minutes

AMRAP 7 minutes
30 Shoulder to OH (95#/65#)
70 Sit-ups

Permanent link to this article: http://crossfitlive.com/2017/12/09/saturday-1292017/

Friday 12/8/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Bench –3×3 @85%
Back Squat – 3 x 5 @75%

WOD: For time

1k row

then…

50 Burpee box overs (m:24″/f:20″)

Permanent link to this article: http://crossfitlive.com/2017/12/08/friday-1282017/

Thursday 12/7/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

Permanent link to this article: http://crossfitlive.com/2017/12/06/thursday-1272017/

Wednesday 12/6/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Hang snatch (mid-thigh) – 3 x 5 @70%

Skill: Toes to bar

WOD: For time

30 Hang power snatches (95#/65#)
30 Toes to bar
60 Air squats
1 mile run

Permanent link to this article: http://crossfitlive.com/2017/12/06/wednesday-1262017/

Tuesday 12/5/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Deficit Deadlift – 2×4 @80%
Clean & Jerk – 3 x 2 @75%, 2 x 2@80%

Skill: Double-unders

WOD: AMRAP in 10 minutes

10 Ring dips
20 Alternating Pistols
30 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/12/05/tuesday-1252017/

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