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Monthly Archive: November 2011

Thursday 12/01/2011


Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Permanent link to this article: http://crossfitlive.com/2011/11/30/thursday-12012011/

Wednesday 11/30/2011


Strength: Week 4 of Strength Program She’s back… compare your time from 8/19/2011 WOD: “FRAN” 3 rounds for time: 21-15-9x reps Thrusters (m:95#/f:65#) Pull-ups

Permanent link to this article: http://crossfitlive.com/2011/11/29/wednesday-11292011/

Tuesday 11/29/2011


Just after two weeks of CrossFitting, Brandan gets his first muscle up!! Progressions pays off again!! Also, we got Randee on video this time doing his. haha Skill: Agility Drills WOD: 3 Rounds for time 21-15-9x Burpee box jump (m:24″/f:20″) 9-15-21x Toes to bar 800m-400m-200m run [youtube id=”Lu4XYgKfmw8″ w=”280″ h=”280″] [youtube id=”igRC_-SX6Mo” w=”280″ h=”280″]

Permanent link to this article: http://crossfitlive.com/2011/11/28/tuesday-11282011/

Monday 11/28/2011


Reminder: There is no 6:30am class tomorrow, Monday, 11/28. Hope you all had a great long weekend and now its time to get back to the box and get busy! See you all tomorrow afternoon!! Skill: Clean and Jerk WOD: AMRAP in 10 min 10x Hang Power Cleans (m:95#/f:65#) 10x Front Squats 10x Push jerks

Permanent link to this article: http://crossfitlive.com/2011/11/27/monday-11282011/

Saturday 11/26/2011


Reminder : Box closed this Saturday. WOD: 5k run on your own. Post time as comments on blog site.

Permanent link to this article: http://crossfitlive.com/2011/11/26/saturday-11262011-2/

Friday 11/25/2011

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As a reminder to all members – CrossFit LIVE has three sessions to choose from for tomorrow’s schedule for those who took advantage of the holiday festivities 🙂 A 6:30am, 10am and 11am. “MILGENE” WOD: Complete below for time 41x Double unders 41x Wall balls (m:20#/f:15#)* 41x Double unders 41x KB swings (m:55#/f:35#)* 41x Double …

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Permanent link to this article: http://crossfitlive.com/2011/11/24/friday-11252011/

Happy Thanksgiving! 11/24/2011

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Rest/Active Recovery Thanksgiving day.

Permanent link to this article: http://crossfitlive.com/2011/11/23/thanksgiving-11242011/

Wednesday 11/23/2011


Strength: Week 3 Strength Program WOD: AMRAP in 10 min 6x Squat Cleans (m:135#/f:95#) 12x Lateral jumps over BB 24x V-ups

Permanent link to this article: http://crossfitlive.com/2011/11/22/wednesday-11232011/

Tuesday 11/22/2011

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Skill: Kipping/Butterfly Pull-ups and Muscle Up progressions WOD: 10-9-8-7-6-5-4-3-2-1x reps Handstand pushups Toes to bar Burpees  

Permanent link to this article: http://crossfitlive.com/2011/11/21/tuesday-11222011-2/

Monday 11/21/2011

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Skill: Snatch Balance 3-3-3-3x WOD: 4 rounds for time 5x Power Snatch (m:95#/f:65#) 10x Overhead Squats 15x Pull-ups 20x Double unders

Permanent link to this article: http://crossfitlive.com/2011/11/20/monday-11212011/

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