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Monthly Archive: August 2011

“FRAN” Friday 08/19/2011


WOD: “Fran” (First time at LIVE) 3 rounds for time (21-15-9x reps) Thrusters (m:95#/f:65#) Pull-ups

Permanent link to this article: http://crossfitlive.com/2011/08/19/fran-friday-08192011/

Thursday 08/18/2011


Skill: Kettlebell Snatch WOD: Max rounds in 20 minutes 10x Burpees 10x Kettlebell Russian twist (m:35#/f:25#) 10x Barbell floor wipers (m:95#/f:55#) Post total rounds/reps

Permanent link to this article: http://crossfitlive.com/2011/08/18/thursday-08182011/

Wednesday 08/17/2011


Active Recovery Day/Make Up Day Come in and make up a WOD you missed/practice a weakness or do an active rest activity at your convenience.

Permanent link to this article: http://crossfitlive.com/2011/08/17/wednesday-08172011-2/

Tuesday 08/16/2011


Skill: L-Sit Holds WOD: Sprints 6x. 1 minute rest between sets.  

Permanent link to this article: http://crossfitlive.com/2011/08/16/tuesday-08162011/

Monday 08/15/2011


Skill: Kipping Pull-ups WOD: 5 rounds for time Front Squats 10x (m:115#/f:75#) Push press 11x (m:115#/f:75#) Pull-ups 12x

Permanent link to this article: http://crossfitlive.com/2011/08/15/monday-08152011/

Saturday 08/13/2011


WOD: 5k run. Post your times in your log books and on the blog.

Permanent link to this article: http://crossfitlive.com/2011/08/13/saturday-08132011-2/

Friday 08/12/2011


All, please give my nephew, Bobby Jr a warm welcome for he will be filling in for me for today’s 6pm and 7pm sessions. My lovely princes Melina will also help as always. Also, please congratulate Bobby as he became a new Daddy yesterday to a handsome baby boy! Skill: Tabata Hollow Contractions (8 rounds of 20 seconds …

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Permanent link to this article: http://crossfitlive.com/2011/08/12/friday-08122011/

Thursday 08/11/2011


Skill: Double Unders WOD: 3 rounds for time 21-15-9x reps Overhead Squats (m:95#/f:75#) Toes to bar

Permanent link to this article: http://crossfitlive.com/2011/08/11/thursday-08112011/

Wednesday 08/10/2011


Active Recovery Day!! or Make-up/Practice your weakness day!! Active Recovery/Active Rest: After athletic competition or a hard workout, it would seem that complete rest would be the best way to encourage recovery. However, research is beginning to find some advantages in active recovery. Active recovery refers to engaging in low-intensity exercise after workouts. There are two forms …

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Permanent link to this article: http://crossfitlive.com/2011/08/10/wednesday-08102011/

Tuesday 08/09/2011


Skill: Overhead Squats 5-5-3-3-2-2 reps WOD: 4 rounds for time Run 200m 10x Burpees 10x Push-ups 10x Mountain climbers 10x V-ups

Permanent link to this article: http://crossfitlive.com/2011/08/09/tuesday-08092011/

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