Tuesday “CFT” 11/1/11

CrossFit Totals Day!

Find your 1 rep max:
Squat
Press
Deadlift

Details on how to achieve your 1 rep max or beat your PR will be explained during the WOD.

Wow, below is the before pic of the box. Seems like yesterday.

Monday 10/31/2011

Was good times last Saturday. A lot of creativity in your costumes and some just plain crazy. Good stuff all!!

Reminder – Only 5PM and 6PM sessions tonight. WOD for 7PM is to observe Halloween by spending time with family and friends!

Just a heads up… CrossFit Totals this Tuesday! Can’t believe it’s already been 3 months since we opened the box. Not to mention opening it up with CFT’s. Let’s do this – “JAM THE BOX” with PR’s babee!!

WOD: 4 round for time

50 m weighted bear crawls (m:35#/f:25#)
10x Thrusters (m:95#/f:65#)
400 m run

Friday 10/28/2011

Don’t forget! Costume WOD Contest this Saturday!! 1st place prizes will be awarded for both the mens and females. See LIVE! Calendar for more details.

WOD: For time

30 HSPU
40 Pull-ups
50 KB Swings (m:55#/f:35#)
60 Sit-ups
70 Burpee
80 Double-unders

 

Wednesday 10/26/2011

Skill/Strength: Snatch Balance 4-4-3-2-2x

WOD:
Start with 400 m run

5 rounds:

5x Power Snatch (m:95#/f:65#)
10x Overhead Squats
15x Toes to Bar

end with 400 m run

Tuesday 10/25/2011

Skill: Clean High-pulls 5 – 5 – 5 – 5x

WOD (2012 OC Throwdown WOD #2): For time

15x Squat Cleans (m:155#/f:105#)
30x Pull-ups
12x Squat Cleans
24x Pull-ups
9x Squat Cleans
18x Pull-ups

Monday 10/24/2011

Great job Genie, Chris, and Vic at Barbells For Boobs yesterday!! Proud to see you guys participating in an awesome cause!! Way to represent CrossFit LIVE!

Friendly reminder!!! Halloween Costume WOD Contest this Saturday, October 29! See LIVE! Event Calendar for more info.

Skill: Practice technique/weakness

WOD: AMRAP in 15 min

10 DU’s
Sprint 100 m
20 DU’s
Sprint 100 m
30 DU’s
Sprint 100 m
40 DU’s
Sprint 100 m
50 DU’s
and so on… continue rounds until 15 min is up.

Record total DU’s in last round