Monthly Archive: January 2012

Friday Melina’s – Bday WOD 1/20/2012

Skill: Rope climb WOD: Melina’s WOD – 19th Bday on the 19th day of January 1 round for time 19x DU’s 19x Hang Power Cleans (m:95#/f:65#) 19x T2B 19x DU’s 19x Front Squats 19x Pull-ups 19x DU’s 19x Shoulder to OH 19x Burpees 19x DU’s

Permanent link to this article: http://crossfitlive.com/2012/01/19/friday-melinas-bday-wod-1202012/

Thursday 1/19/2011

Happy 19th Birthday Melina!! Birthday WOD scheduled for tomorrow. CFL Crew representing at 2012 OC Throwdown! Active Recovery/Rest Day! Make up a missed WOD or practice skill.  

Permanent link to this article: http://crossfitlive.com/2012/01/18/thursday-1192011/

Wednesday 1/18/2012

Strength: Week 3 Strength Program WOD: 1 Round for time 30x Squat jumps 15x V-ups 30x Box Jumps 15x V-ups 30x Jumping lunges 15x V-ups 30x Squats

Permanent link to this article: http://crossfitlive.com/2012/01/17/wednesday-1182012/

Tuesday 1/17/2012

Skill: Split Jerk WOD: 3 Rounds for time 400m run 10x Knees 2 elbow 5x Clean and Jerk (m:155#/f:105#)  

Permanent link to this article: http://crossfitlive.com/2012/01/16/tuesday-1172012/

Monday 1/16/2011

Thanks again to our fabulous CFL Crew for coming out and supporting their coach!! You definitely showed how deep we can roll! Much love!! Skill: Handstands/Handstand push-ups 2012 OC Throwdown Floater WOD: Below for time 15 – 12 – 9x reps KBS (m:70#/f:35#) Lateral Burpees Rest 2min 12 – 9 – 6x reps KBS (m:70#/f:35#) …

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Permanent link to this article: http://crossfitlive.com/2012/01/15/monday-1162011/

Saturday 1/14/2012 – Closed Today for OC Throwdown

Box closed today for OC Throwdown. Looking forward to seeing you all there!! Travel WOD: AMRAP 20 min 5x Burpees 10x Push-ups 15x Squats 20x Situps Post total rounds and reps on comments blog.

Permanent link to this article: http://crossfitlive.com/2012/01/13/saturday-1142012-closed-today-for-oc-throwdown/

Friday-Vic’s Bday WOD 1/13/2012

Skill: Kipping/Butterfly pull-ups and Muscle-ups WOD: 1 round for time 32x DU’s 13x Box jumps (m:24″/f:20″) 13x Floor wipers (m:95#/f:65#) 13x Power Snatch (m:95#/f:65#) 32x DU’s 13x Box Jumps 13x Floor Wipers 13x Hang Power Snatch 32x DU’s 13x Box Jumps 13x Floor Wipers 13x Snatch 32x DU’s

Permanent link to this article: http://crossfitlive.com/2012/01/12/friday-vics-bday-wod-1132012/

Thursday 1/12/2012

Congrats to Joonee for winning the 2-day ticket to the OC Throwdown this weekend! Compliments of C2O! Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Permanent link to this article: http://crossfitlive.com/2012/01/11/thursday-1122012/

Wednesday 1/11/2012

Strength: Week 2 Strength Program WOD: Mary –  AMRAP 20 min 5x HSPU 10x Pistols, alternating 15x Pull-ups

Permanent link to this article: http://crossfitlive.com/2012/01/10/wednesday-1112012/

Tuesday 1/10/2012

Attention Members: CrossFit LIVE will be drawing a name from Monday and Tuesday’s posted comments to win a 2-day ticket for the OC Throwdown this weekend. So be sure to post your times! Winner will be announced on Wednesday. Compliments of C2O!! Skill: Med ball cleans WOD: 5 rounds for time 9x Deadlifts (m:155#/f:105#) 6x Cleans …

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Permanent link to this article: http://crossfitlive.com/2012/01/09/tuesday-1102012/

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