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″]

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

Friday 11/25/2011

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.


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 unders
41x Deadlifts (m:155#/f:115#)*

*A weighted run of 200m must be completed before performing each of the movements.

Wall balls – Men prescribed must run 200m with a 20# Med ball before executing the 41 reps.
Kettlebells – Ladies prescribed must run 200m with a 35# KB before executing the 41 reps
Deadlifts – In this case (m:155#/f:115#), it may take at least two 200m trips to establish the prescribed weight before performing the 41 deadlifts. Barbell is excluded from the weighted run.

Happy 41st Birthday Milgene!!