Tuesday 5/22/2012

Announcements:

CrossFit LIVE will be closed Monday, May 28, in observance of Memorial Day. For those who are interested, Monday’s WOD will be done Sunday, May 27 – 2pm, 3pm & 4pm.

Starting Tuesday, May 29, CrossFit LIVE will add the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
2:00pm
3:00pm

4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

Skill: Practice goals

WOD: 3 rounds for time

21-15-9x
Deadlifts (m:225#/f:155#)
Hand-release push-ups
400m each round

Monday 5/21/2012

Announcements:

CrossFit LIVE will be closed Monday, May 28, in observance of Memorial Day. For those who are interested, Monday’s WOD will be done Sunday, May 27 – 2pm, 3pm & 4pm.

Starting Tuesday, May 29, CrossFit LIVE will add the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
2:00pm
3:00pm

4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

Strength: Strict Press 5-3-2-1-1x

WOD: AMRAP in 12 minutes

7x Hang power cleans (m:135#/f:95#)
14x Pistols (alternating)
21x Plank knees to elbows (each side)

Sunday 5/20/2012

Announcements:

Starting Monday, May 21, CrossFit LIVE will add/change the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

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

Saturday 5/19/2012

Announcements:

Starting Monday, May 21, CrossFit LIVE will add/change the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

Partner WOD:

30x Medball Cleans, partner holds medball overhead
30x Squats, partner holds the bottom of the squat
30x Abmat Situps, partner holds a hollow core
30x Wall Balls (20lbs/15lbs), partner holds the bottom of the front squat
30x Burpees, partner holds the pushup position

While you do the medball cleans, your partner holds the medball overhead until you are done.  Then your partner will perform medball cleans while you hold the medball over your head.  When both have finished this exercise, you move on to the next one.  If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue.

Friday 5/18/2012

Announcements:

Starting Monday, May 21, CrossFit LIVE will add/change the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

Skill: Max rep Pull-ups

WOD: AMRAP in 10 minutes

3x Snatches (m:135#/f:95#)
30x Double-unders
3x Muscle-ups (or 2 pull-ups & 2 ring dips for each muscle-up)

Thursday 5/17/2012

Announcements:

Starting Monday, May 21, CrossFit LIVE will add/change the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

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

Wednesday “Wilma’s Bday WOD” 5/16/2012

Announcements:

Starting Monday, May 21, CrossFit LIVE will add/change the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

Skill: Max L-sit holds (log time)

Wilma’s Bday WOD: 5 Rounds for time

5x HSPU
16x Toes to bar
42x Double-unders

Tuesday 5/15/2012

Announcements:

Starting Monday, May 21, CrossFit LIVE will add/change the following sessions (in red) to our current schedule.

Monday – Wednesday & Friday
6:00am
7:00am
4:00pm
5:00pm
6:00pm
7:00pm
8:00pm

Skill: Practice Week 4 goals

WOD: “Grace”

30x Clean and Jerk (m:135#/f:95#)