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

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″]

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)

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 load on thighs or in hip crease