Saturday “Beach Day” 3/31/2012

Announcements:

Congratulations to our CF LIVE Transformation Tour Winners!

1st Place Men’s
Paul Gomez

1st Place Womens’s
Jennifer Perez

2nd Place Men’s
Dennis Lim

2nd Place Women’s
Heather Gomez and Mil Buhay!!

Before & after pics coming soon!

Tuesday, April 10:
Observing “One Day Without Shoes”
CrossFit “Barefoot” WOD has been programmed for this day.

Saturday, March 31 (CF LIVE Box Closed):
CFL’s Transformation Tour Beach WOD and Genies 23rd Birthday Party!!
It will be located in the City of Huntington Beach – Pacific Coast Hwy & Huntington Beach Municipal Pier/Main St. (Look for the CFLIVE! Banner)

Partner Beach WOD: 5 rounds for time

23x Burpees
23x Jumping lunges
23x Mountain Climbers
23m Bear crawl
23m Sprint

Shared reps between partners. One partner does work while the other rests. Partners must bear crawl and sprint together.

Friday 3/29/2012

Announcements:

Friday, March 30:
Last day for the Transformation Tour!! W
inners will be announced at 7pm!!

Saturday, March 31 (CF LIVE Box Closed):
CFL’s Transformation Tour Beach WOD and Genies 23rd Birthday Party!!
It will be located in the City of Huntington Beach – Pacific Coast Hwy & Huntington Beach Municipal Pier/Main St. (Look for the CFLIVE! Banner)
This is a potluck event so sign up to bring your favorite dishes and drinks (paleo or not), and lets party!! Bring the family and be prepared for some Volleyball/Hoover ball and a Beach WOD!

Tuesday, April 10:
Observing “One Day Without Shoes”
CrossFit “Barefoot” WOD has been programmed for this day.

Skill: Practice a weakness

WOD: 6 rounds

400m sprint every 3 minutes

Log each round

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Thursday 3/29/2012

Announcements:

Friday, March 30:
Last day for the Transformation Tour!! Winners will be announced at 7pm!!

Saturday, March 31 (CF LIVE Box Closed):
CFL’s Transformation Tour Beach WOD and Genies 23rd Birthday Party!!
It will be located in the City of Huntington Beach – Pacific Coast Hwy & Huntington Beach Municipal Pier/Main St. (Look for the CFLIVE! Banner)
This is a potluck event so sign up to bring your favorite dishes and drinks (paleo or not), and lets party!! Bring the family and be prepared for some Volleyball/Hoover ball and a Beach WOD!

Tuesday, April 10:
Observing “One Day Without Shoes”
CrossFit “Barefoot” WOD has been programmed for this day.

 

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

Wednesday 3/28/2012

Only 3 days left until the Transformation Tour ends!! Plan to take your after pic and do your closing WOD this Wednesday or Thursday.

Skill: Snatch progressions

WOD: AMRAP in 10 min

5x Snatches (m:115#/f:75#)
10x Floor wipers
15x Lateral hops over BB

Tuesday 3/27/2012

Only 4 days left until the Transformation Tour ends!! Plan to take your after pic and do your closing WOD this Tuesday, Wednesday or Thursday.

Skill: HSPU

WOD: 4 rounds for time

Sprint to fence & back
4x Muscle-ups
40x Squats

Monday 3/26/2012

Only 5 days left until the Transformation Tour ends!! Plan to take your after pic and do your closing WOD Tuesday, Wednesday or Thursday.

Skill: OHS 5-5-3-3-2x

WOD: 5 rounds for time

12x Deadlifts (m:135#/f:95#)
9x Power Cleans
6x Front Squats

Saturday 3/24/2012

Only 7 days left until the Transformation Tour ends!! Plan to take your after pic and do your closing WOD Tuesday, Wednesday or Thursday.

Transformation Tour Celebration/Genies Bday Beach Party Saturday, March 31 at Huntington Beach. See LIVE! Events for more information.

Team WOD: AMRAP 20min

200m run (rotation clock)
Hang power cleans (m:115#/f:75#)
Pass throughs
Box Jumps
Burpees

Friday 3/23/2012

Only 8 days left until the Transformation Tour ends!!

Skill/strength: Hang Power Clean 5-5-3-3-2x

WOD: 3 rounds for time

21-15-9x Thrusters (m:95#/f:65#)
400m-800m-1200m run

Thursday 3/22/2012

Only 9 days left until the Transformation Tour ends!! Everyone has really transformed thus far. Big differences in both recent pictures and the PR’s of last week. Everyone’s game has definitely stepped up!! It’s going to be a very hard decision, but in any case, based on 7 weeks ago, everyone is a winner! Congratulations to all!

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