Saturday “CrossFit For Hope” 6/9/2012

“CrossFit Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday 6/8/2012

Announcements:

  • CrossFit Hope on Saturday, June 9, 2012 at 10am. Make a difference and participate!
    For this Saturday ONLY, there will only be one session at 10am.

Strength: Snatches 5-3-2-1-1x

WOD: 3 rounds for time

Start and finish the WOD with 800m run
15x Front squat (115#/75#)
20x Floor wiper (rep counts when heel touches ground)
25x KB swings (55#/35#)

Wednesday “Ashley’s Bday WOD” 6/6/2012

Announcements:

  • CrossFit Hope on Saturday, June 9, 2012 at 10am. Make a difference and participate!
    For this Saturday ONLY, there will only be one session at 10am.
  • Summer Challenge Current Standings
    Seasoned Members Group: Ben with 6 PR’s and 2 goals for the men and Nancy with 6 PR’s and 5 goals for the women.
    New Members Group: Eric G. and Joel tied with 4 PR’s and 3 goals for the men and Veronica E. with 3 PR’s and 1 goal for the women. With a handful of notables not too far behind, there are still 2 weeks to make your move. Plenty of time to beat your PR’s, achieve those goals and easily take the lead!!

Strength: Overhead Squat 5-3-2-1-1x

WOD: AMRAP in 20 minutes

6x Hang power cleans (m:135#/f:95)
26x Double-unders
200m run

Tuesday 6/5/2012

Announcements:

  • CrossFit Hope on Saturday, June 9, 2012. Make a difference and participate!
  • Summer Challenge Current Standings
    Seasoned Members Group: Ben with 6 PR’s and 2 goals for the men and Nancy with 6 PR’s and 5 goals for the women.
    New Members Group: Eric G. and Joel tied with 4 PR’s and 3 goals for the men and Veronica E. with 3 PR’s and 1 goal for the women. With a handful of notables not too far behind, there are still 2 weeks to make your move. Plenty of time to beat your PR’s, achieve those goals and easily take the lead!!

Skill: Practice goals/Max Box jump

WOD: 15 rounds for time

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1x reps

Handstand push-ups
Burpees
Box jump (m:24″/f:20″)

Sunday 6/3/2012

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

The most precious possession that ever comes to a man in this world is a woman’s heart.

Congrats to Nancy!!!!

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Saturday 6/2/2012

Announcements:

  • In celebration of CrossFit LIVE’s one year anniversary, we will be going back where it all started. This Saturday’s WOD will be held at
    Satellite Park in Cerritos. 12410 Ash Creek Rd.
    Same session times – 11:00am and 12:00 noon
  • CrossFit Hope on Saturday, June 9, 2012. Make a difference and participate!

WOD: For time

25x Burpees
100 yard Walking lunge
100 yard Bear crawl
100 yard Broad jump
100 yard Crab walk (backwards)
Shuttle run (25 yards out and back, 50 yards out and back, 75 yards out and back)
25x Burpees