Wednesday “Roland’s Bday WOD” 8/1/2012

Announcements:

  • New schedule starting August 6, 2012.
    2pm and 3pm sessions for Tuesday only are no longer available. No change to other days.
  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • Let’s cheer on our own athletes Genie, Vic and Mikey and wish them the best at this weekends Festivus Games!
  • CFL One Year Anniversary Party! – Saturday, August 4 (Only the 11am session for this day. No 12noon session)
    Celebration will commence immediately after the 11 AM WOD.
  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registraton for pre-qualifications opens today. Only $5 to to see where you stand (Novice, Intermediate, Advanced & Masters-42yrs and above)! CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com

Strength:
7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Roland’s Bday WOD: 3 rounds for time

8x Burpees (Start and everytime you touch back wall)
3 point suicides (Sprint 100m, Broad jump 75m, Bear crawl 50m)
41x Sit-ups

Tuesday 7/31/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • Let’s cheer on our own athletes Genie, Vic and Mikey and wish them the best at this weekends Festivus Games!
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registration opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Skill: Rope Climb

WOD: 5 rounds for time: 50-40-30-20-10x reps

Squat jumps
Double-unders
Wall Sit (sec.)
Jumping lunges
100m sprint

Monday 2/30/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • Let’s cheer on our own athletes Genie, Vic and Mikey and wish them the best at this weekends Festivus Games!
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

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

WOD: 4 Rounds for time

9x Snatch Balance (m:105#/f:75#)
7x OHS
5x Snatch

Sunday 2/29/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • Let’s cheer on our own athletes Genie, Vic and Mikey and wish them the best at this weekends Festivus Games!
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

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

Saturday 7/28/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Partner WOD: For time

All reps are shared by partners but only one partner can work at a time. Both partners must run 800m together

80x Double-unders
70x Wall ball (m:20#/f:15#)
60x V-ups
50x Sumo deadlift high pull (m:105#/f:65#)
40x Box jumps (m:24″/f:20″)
30x Pull-ups
20x HSPU
800m run
20x HSPU
30x Pull-ups
40x Box jumps
50x Sumo deadlift high pull
60x V-ups
70x Wall ball
80x Double-unders


Friday 7/27/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Strength: Week 4 Back Squat

WOD: 5 Rounds for Time
10x Clusters (m:135#/f:95#)
20x Double Unders

Thursday 7/26/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

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

Wednesday 7/25/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Skill: Medball Cleans/Cleans

WOD: AMBAP in 7 Minutes

Tuesday 7/24/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Skill: Kipping/Butterfly Pull Ups/Muscle-Ups

WOD: AMRAP 20 Minutes

200m Run
15x Toes to Bar
10x Hang Snatch (m:95#/f:65#)

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Monday “Veronica E.’s Bday WOD” 7/23/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Strength: Week 4 Strict Press

Veronica E.’s Birthday WOD: 3 Rounds for time

7x HSPU
17x Front Squat (m:115#/f:85#)
32x Mountain Climbers