April 2012 archive

Tuesday – 5/1/2012

Skill: Practice Week 2 Goal WOD: 4 rounds for time 8x Deadlifts (m:225#/f:155#) 16x Box Jumps (m:24″/f:20″) 32x Double Unders

Permanent link to this article: http://crossfitlive.com/2012/04/30/tuesday-512012/

Monday 4/30/2012

Strength: Clean 5-3-2-1-1x WOD: “Nancy” 5 Rounds for time 400m run 15x Overhead squats (m:95#/f:65#)

Permanent link to this article: http://crossfitlive.com/2012/04/29/monday-4302012/

Saturday 4/28/2012

Team WOD: AMRAP 20 min Sled push (Rotation clock) Toes 2 Bar GHD Sit-ups/Abmat Ring push-ups Mountain Climbers

Permanent link to this article: http://crossfitlive.com/2012/04/27/saturday-4282012/

Friday 4/27/2012

Strength: Strict Press 5-4-2-2-1x Main Site WOD – 4/19/2012: For time Run 400 meters 21x Thrusters (m:95#/f:65#) 21x Pull-ups Run 300 meters 15x Thrusters 15x Pull-ups Run 200 meters 9x Thrusters 9x Pull-ups

Permanent link to this article: http://crossfitlive.com/2012/04/26/friday-4272012/

Thursday 4/26/2012

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

Permanent link to this article: http://crossfitlive.com/2012/04/25/thursday-4262012/

Wednesday “Nathan’s Bday” WOD – 4/25/2012

Strength: Back Squat 5-4-3-2-2x Nathans Bday WOD: 4 rounds for time 2x Muscle-ups (or 3x C2B for ea. MU) 5x Snatches (m:115#/f:75#) 13x HSPU

Permanent link to this article: http://crossfitlive.com/2012/04/24/wednesday-nathans-bday-wod-4252012/

Tuesday “Seth’s” Bday WOD 4/24/2012

Skill: Kipping/Butterfly Pull-ups or Muscle-ups Seth’s Bday WOD: 8 rounds for time 20x Jumping lunges 7x Burpees Sprint to fence and back  

Permanent link to this article: http://crossfitlive.com/2012/04/23/tuesday-4242012/

Monday “Dennis’ Bday WOD” 4/23/2012

Strength/Skill: Deadlift 5-3-2-2-1x Dennis’ Bday WOD: AMRAP 10 min 7x Cleans (m:135#/f:95#) 10x Pull-ups 20x Double-unders

Permanent link to this article: http://crossfitlive.com/2012/04/22/monday-dennis-bday-wod-4232012/

Saturday “Summer Challenge is ON” 4/21/2012

Announcements: The Get Ready For Summer Challenge is Officially ON!! Partner WOD: For time 400m run 75 Squats 75 Wall balls 75 Push-ups 400m run 75 Sit-ups 75 Back extensions 75 Toes to bar 400m run Shared reps between partners but only one partners does WOD while the other rests. Partner runs together for the 400m.  

Permanent link to this article: http://crossfitlive.com/2012/04/20/3257/

Friday “CFT” 4/20/2012

Announcements: CONGRATS to our new CrossFit Level 1 Trainers – Melina, Genie, Ben and Mike S.!!! Saturday, April 21: GET READY FOR SUMMER CHALLENGE! Here we go again, but with a twist!! This time Transformation Pics + Total PR’s/Goals met = Champion!! It’s gonna be goooood… From Saturday, April 21 to Thursday, June 21 (Summer …

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Permanent link to this article: http://crossfitlive.com/2012/04/19/friday-cft-4202012/