Tuesday 12/20/2011

CrossFit LIVE will be offering one free week for all guests! Starting Monday, for the week of December 26, we will have an 8pm session dedicated for all guests that are interested in experiencing CrossFit. Space is limited, so please don’t hesitate to call 213-293-9348 to reserve your spot.

Skill: Kipping/Butterfly Pull-ups

WOD: 3 Rounds for time

30x OH Weighted lunges (m:45#/f:25#)
30x Double unders

Monday 12/19/2011

CrossFit LIVE will be offering one free week for all guests! Starting Monday, for the week of December 26, we will have an 8pm session dedicated for all guests that are interested in experiencing CrossFit. Space is limited, so please don’t hesitate to call 213-293-9348 to reserve your spot.

Skill/Strength: Push jerk 5-3-3-1-1x

WOD: AMRAP in 20 min

5x Burpees
10x Hang Power Cleans (m:95#/f:65#)
200m run

Saturday 12/17/2011

CrossFit LIVE will be offering one free week for all guests! Starting Monday, for the week of December 26, we will have an 8pm session dedicated for all guests that are interested in experiencing CrossFit. Space is limited, so please don’t hesitate to call 213-293-9348 to reserve your spot.

It was great to see you all last night at the Holiday get together! Great food, great people equals great times!

WOD: 12 Days of Christmas

1-Muscle-up
2-Squats
3-Burpees
4-V-ups
5-Supermans (back ext)
6-Push-ups
7-Mountain Climbers
8-Lunges
9-Toes to bar
10-Double unders
11-Pull-ups
12-HSPU

Executed same as the song.
1
2, 1
3, 2, 1
And so on…

Friday 12/16/2011

CrossFit LIVE will be offering one free week for all guests! Starting Monday, for the week of December 26, we will have an 8pm session dedicated for all guests that are interested in experiencing CrossFit. Space is limited, so please don’t hesitate to call 213-293-9348 to reserve your spot.

Yeah… Holiday get together is tonight!! See you all at 8pm.

Skill: Snatch balance 3-3-3-3-3x

WOD: 10 rounds for time

3x Snatches (m:115#/f:75#)
12x Box jumps (m:24″/f:20″)

Thursday 12/15/2011

CrossFit LIVE will be offering one free week for all guests! Starting Monday, for the week of December 26, we will have an 8pm session dedicated for all guests that are interested in experiencing CrossFit. Space is limited, so please don’t hesitate to call 213-293-9348 to reserve your spot.

Friendly reminder to all members… Holiday get together is tomorrow at 8pm.

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

Wednesday 12/14/2011

CrossFit LIVE will be offering one free week for all guests! Starting Monday, for the week of December 26, we will have an 8pm session dedicated for all guests that are interested in experiencing CrossFit. Space is limited, so please don’t hesitate to call 213-293-9348 to reserve your spot.

Friendly reminder to all members… Holiday get together is this Friday at 8pm.

Strength:Week 2 strength program

WOD: 5 rounds for time

2x Muscle-ups (or 6x C2B pull-ups)
10x Deadlifts (m:155#/f:115#)
10x Wall balls (m:20#/f:15#)
200m weighted run (same wallball)

Saturday 12/10/2011

The youngest member in the box joins the muscle-up club!! Good job Nathan!!

WOD: 1 round for time

50 Squat jumps
10 Hand release push-ups
40 Squat jumps
20 Burpees
30 Squat jumps
30 Mountain Climbers
20 Squat jumps
40 V-ups
50 m Bear crawl

[youtube id=”oaIj0eb-0dE”]

Friday 12/09/2011

Skill/Strength: Cleans 2 – 2 – 2 – 2 – 2x

Jenny P. Birthday WOD: 5 rounds for time

10x Wall walks
10x Ring dips
10x Sumo deadlift high pulls (m:95#/f:65#)
10x Squats
2x Bar-ups (or 4 pull-ups for each bar-up)

“Happy Birthday Jenny P.”