September 2011 archive

Monday 09/19/2011

Rest/recovery day has been moved to Thursday’s. Please see new schedule for more information. Strength: Overhead squat 3-3-2-1-1-1x WOD:  400 m run then… 21-15-9x: Box jumps (m:24″/f:20″) Front squats (m:115#/f:75#) …then finish with 400 m run

Permanent link to this article: http://crossfitlive.com/2011/09/19/monday-09192011/

Saturday 09/17/2011

WOD: Teams of 5 AMRAP in 15 Min 200 M run (time clock) Knees to Elbow DB Push Press (m:35/f:20#) Sumo DLHP with KB (m:85#/f:55#) Push-ups  

Permanent link to this article: http://crossfitlive.com/2011/09/17/saturday-09172011/

Friday 09/16/2011

Skill: Max Pull-ups WOD: 5k for time or Main Site WOD: 5 rounds for time 35 Double-unders 200 M run

Permanent link to this article: http://crossfitlive.com/2011/09/16/friday-09162011/

Thursday 09/15/2011

Skill: Med Ball Clean WOD: AMRAP in 12 minutes 5x Ground to overhead (m:135#/f:95#) 10x Bar facing burpees 15x Double-unders

Permanent link to this article: http://crossfitlive.com/2011/09/15/thursday-09152011/

Wednesday 09/14/2011

Active Rest/Recovery Day: Make up a missed WOD or practice skill and technique. Yesterday’s skillwork was meant to be a day of muscle-up progressions, ended to be with two first time successful muscle-up attempts! Let’s congratulate Jason and Joonee on their first muscle-ups!! [youtube id=”WFp1YaYN_-M”] [youtube id=”_2SxGnAOs24″]

Permanent link to this article: http://crossfitlive.com/2011/09/13/wednesday-09132011/

Tuesday 09/13/2011

Great job Genie at yesterday’s WOD! 100x Hang Power Cleans at prescribed 75# in 8:09 min “WITHOUT” setting the barbell down. Impressive!! Skill: Muscle Up Progressions WOD: 2 Rounds for time: 400 M run 25 Toes to bar 25 V-ups 25 Plank knee to elbow (each side)

Permanent link to this article: http://crossfitlive.com/2011/09/13/tuesday-09132011/

Monday 09/12/2011

CrossFit LIVE would like to thank everyone for coming out to Saturday’s Grand Opening Event. Great turnout! Over 50+ showed and 24 of which participated in the 9/11 WOD. Strength: Push Jerk 3-3-1-1-1x Rest between rounds as needed. WOD: 1 Round for time 100x Hang Power Cleans (m:115/f:75) Bar may not be set down, rest …

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Permanent link to this article: http://crossfitlive.com/2011/09/12/monday-09122011/

Saturday 09/10/2011 – Grand Opening WOD

Remembering 9/11… WOD will be presented at 11:00AM.

Permanent link to this article: http://crossfitlive.com/2011/09/10/sunday-09112011-rest-and-remember/

Friday 09/09/2011

Happy Birthday Irene!! WOD: 3 rounds for time: Run 400-800-1200m Deadlift (m:225#/f:135#) 30-20-10x

Permanent link to this article: http://crossfitlive.com/2011/09/09/friday-09092011/

Thursday 09/08/2011

Skill/Strength: Deadlifts 5-5-5-5-5x WOD: AMRAP 15 minutes 10x Wall Balls (m:20/f:15) 10x KB swings (m:55/f:35) 10x Box jumps (m:24/f:20)

Permanent link to this article: http://crossfitlive.com/2011/09/08/thursday-09082011/