Monthly Archive: November 2011

Saturday 11/19/2011

Team WOD: AMRAP 15 min 200 m run (rotation clock) DB Push press (m:35#/f:25#) Hang Power Cleans (m:95#/f:55#) KB Swings (m:55#/f:35#) Wall balls (m:20#/f:15#) There is one caveat… Equipment CAN’T touch or rest on the ground. It must be handed to your teammate during the rotation.

Permanent link to this article: http://crossfitlive.com/2011/11/18/saturday-11192011/

Friday 11/18/2011

Attention Members: Don’t forget tomorrow at 12 noon… Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!! Also, check out the holiday schedule on the announcement board for Thanksgiving weekend. Hopefully …

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Permanent link to this article: http://crossfitlive.com/2011/11/17/friday-11182011/

Thursday 11/17/2011

Active Recovery/Rest Day! Make up a missed WOD or practice skill. Attention Members: Save the date! Saturday, November 19, at 12 noon: Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!! …

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Permanent link to this article: http://crossfitlive.com/2011/11/16/thursday-11172011/

Wednesday 11/16/2011

Attention Members: Save the date! Saturday, November 19, at 12 noon: Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!! Also, check out the holiday schedule on the announcement board for …

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Permanent link to this article: http://crossfitlive.com/2011/11/15/wednesday-11162011/

Tuesday 11/15/2011

Attention Members: Save the date! Saturday, November 19, at 12 noon: Dr. Michael Leal, PT, DPT will be holding a session on how to use the Foam Roller. He will be demonstrating how the roller can be beneficial to our training. Don’t miss out!! Skill: Rope Climb WOD: 3 Rounds for time: Double-unders 40-30-20x Box …

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Permanent link to this article: http://crossfitlive.com/2011/11/14/tuesday-11152011-2/

Monday 11/14/2011

Skill: GHD Sit-up and back extensions WOD: AMRAP in 15 min 10x Power Cleans (m:95#/f:65#) 7x Hang Power Cleans 5x Thrusters

Permanent link to this article: http://crossfitlive.com/2011/11/13/monday-11142011/

Saturday 11/12/2011

Team WOD: AMRAP in 15 min 30x Double-unders (rotation clock) Rope Climbs KBS (m:55#/f:35#) Mountain Climbers Front Squats (m:95#/f:65#)

Permanent link to this article: http://crossfitlive.com/2011/11/11/saturday-11122011/

Friday 11/11/11

In honor of our Veterans… WOD: “Murph” for time 1 mile run 100x Pull-ups 200x Push-ups 300x Squats 1 mile run

Permanent link to this article: http://crossfitlive.com/2011/11/10/friday-111111/

Thursday 11/10/2011

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

Permanent link to this article: http://crossfitlive.com/2011/11/10/thursday-11022011/

Wednesday 11/09/2011

Strength: Week 1 Strength Program WOD: AMRAP 10 min 5x C2B 10x HSPU 15x Pistols

Permanent link to this article: http://crossfitlive.com/2011/11/08/wednesday-11092011/

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