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Monthly Archive: September 2011

Friday 09/30/2011

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Skill: Med Ball Warm-up WOD: AMRAP in 20 minutes 5x Handstand Push-ups 10x Toes to Bar 15x Deadlifts (m:135#/f:95#) Touching up the foundation movements pays off everytime! Let’s make it a habit to re-visit this once a week.

Permanent link to this article: http://crossfitlive.com/2011/09/29/friday-09302011/

Thursday 09/29/2011

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Active Recovery Day: Make up a missed WOD or practice skill and technique.

Permanent link to this article: http://crossfitlive.com/2011/09/29/thursday-09292011/

Wednesday 09/28/2011

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Skill: Form and technique touch-up (Essential movements) WOD: 6 rounds of 400 meter sprints – 3 minutes per round. Log every round.  

Permanent link to this article: http://crossfitlive.com/2011/09/27/wednesday-09282011/

Tuesday 09/27/2011

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Strength: Strict Press 4 – 3  – 2 – 1 – 1x WOD: AMRAP in 20 minutes 5x Snatches (m:95#/f:55#) 10x Burpees 15x BB Floor Wipers (m:95#/f:55#) 200 M run

Permanent link to this article: http://crossfitlive.com/2011/09/27/tuesday-09272011/

Monday 09/26/2011

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Skill: Kettlebell Snatch WOD: 5 rounds for time: 50x Double unders 15x pull-ups & 15x ring dips (or 5x Muscle ups ) 40x Double unders  12x pull-ups & 12x ring dips (or 4x Muscle ups) 30x Double unders 9x pull-ups & 9x ring dips (or 3x Muscle ups ) 20x Double unders  6x pull-ups & 6x …

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Permanent link to this article: http://crossfitlive.com/2011/09/26/monday-09262011/

Saturday 09/24/2011

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Partner WOD: 1 round for time Sore is Sixty Partner shared reps, but only one performs the movement at a time. Partners must run together. 400 m run 60x Wall balls (20#/15#) 60x Box Jumps (24″/20″) 60x Back Extenstions 60x V-ups 60x Push-ups 60x Knees to Elbows 60x Weighted Lunges with DB (35#/20#) 400 m …

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Permanent link to this article: http://crossfitlive.com/2011/09/24/saturday-09242011/

Friday 09/23/2011

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Here’s a pic of good boys that always remember to post their times/rounds. WOD: 3 rounds for time 21 – 15 – 9x Overhead Squats (m:95#/f:65#) 9 – 15 – 21x Kettlebell Swings (m:55#/f:35#) 400 m run

Permanent link to this article: http://crossfitlive.com/2011/09/23/friday-09232011/

Thursday 09/22/2011

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Happy Birthday Joonee!! Active Recovery Day: Make up a missed WOD or practice skill and technique. 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 …

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Permanent link to this article: http://crossfitlive.com/2011/09/22/thursday-09222011-2/

Wednesday 09/21/2011

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Skill: Kipping/Butterfly Pull-ups WOD: 5 rounds for time 5x – Deadlifts (m:275/f:185) 21x – Double unders

Permanent link to this article: http://crossfitlive.com/2011/09/21/wednesday-09212011/

Tuesday 09/20/2011

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Skill: Turkish Get Up WOD: AMRAP 20 min 25x Squats 20x Sit-ups 15x Pull-ups 10x Handstand Push-ups

Permanent link to this article: http://crossfitlive.com/2011/09/20/tuesday-09202011/

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