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#)
Lateral Burpees

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

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
3x Thrusters