Wednesday “Battlefit West Qualifier WOD 3” 8/22/2012

Announcements

    • Battlefit West Competition Event – September 29. Open to all athletes!
      Registration for pre-qualifications is now open. Only $5 to to see where you stand. Qualifier Workout 3: “The Crank” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
    • “Partners” Challenge starts August 27!!
      It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
      For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
      This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

Strength: Deadlift 5-3-2-1-1-1 (70% to 95% of 1RM) rest 1 minute between sets

Battlefit West Qualifier WOD 3:

3 rounds for time

12x Power Snatches (novice-m:65#/f:45#, mast-int.-m:95#/f:65#)
12x Air squats
12x Alternating Lunges
12x Jumping Lunges
6x Squat Jumps

Tuesday 8/21/2012

Announcements

    • Battlefit West Competition Event – September 29. Open to all athletes!
      Registration for pre-qualifications is now open. Only $5 to to see where you stand. Pre-Qualifier Workout 3: “The Crank” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
    • “Partners” Challenge starts August 27!!
      It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
      For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
      This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

Skill: Agility race

WOD: 8 Rounds for time
Cleans (m:115#/f:80#) 8-7-6-5-4-3-2-1x
30x Double unders

Monday 8/20/2012

Announcements

    • Best of luck to Coach Genie!!
      It is with bittersweet feelings that we must say goodbye to Coach Genie. Genie was offered a great opportunity to coach at a box much closer to her home where she will be able to train with her brother. As we are sad to see her leave our CFL family, we are happy that she will be applying her excellent coaching skills, alongside her family values at her new box, just as how we built our family-oriented box. This will be Coach Genie’s last week with us, so please wish her success and happiness in her new endeavor. You (Genie) are always welcome to come visit us anytime. Please don’t forget us. You will be greatly missed!
    • Battlefit West Competition Event – September 29. Open to all athletes!
      Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
    • “Partners” Challenge starts August 27!!
      It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
      For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
      This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

Strength: 15 minutes to find 1 RM Snatch

WOD: For Time:

400m Run
10x Hand Release Burpees
5x Snatch grip deadlift (m:135#/f:95#)
5x Power Snatch
10x Pull Ups
200m Run
20x Hand Release Burpees
10x Snatch grip deadlift
10x Power snatch
20x Pull Ups
400m Run
10x Hand Release Burpees
5x Snatch grip deadlift
5x Power snatch
10x Pull Ups

Sunday 8/19/2012

Announcements

  • Attention members, only 2pm and 3pm sessions for tomorrow, Sunday, August 19. No 4pm.
  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
  • “Partners” Challenge starts August 27!!
    It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
    For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
    This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

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

Saturday 8/18/2012

Announcements:

  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
  • “Partners” Challenge starts August 27!!
    It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
    For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
    This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

WOD: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Friday 8/17/2012

Announcements:

  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
  • “Partners” Challenge starts August 27!!
    It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
    For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
    This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

WOD: BLAKE

Four rounds for time of:

100 foot weighted walking lunges held overhead (m#45#/f:25# plate)
30x Box jump (m:24″/f:20″)
20x Wallballs  (m:20#/f:15#)
10x Handstand push-ups

Thursday 8/16/2012

Announcements:

  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com
  • “Partners” Challenge starts August 27!!
    It’s BACK!! From Monday, August 27 to Saturday, October 27, CrossFit LIVE will start an 8 week progam to help all members reach their goals with the results of looking and feeling great before the Holidays!!
    For non-members, CF LIVE is offering this same 8 week program for only a month’s rate. For more information, come visit us and take advantage of a free first-time session or call (213) 293-9348 (XFIT).
    This Challenge will be slightly different from past challenges where this time it will be a partner effort. The two factors that determines the winners are the combined progress of the before and after Pics and WOD’s. At this point, start thinking about who your partner will be. Partners can be same gender or coed. More details to follow.

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

Wednesday “Battlefit West Qualifier WOD 2” 8/15/2012

Announcements:

  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com

Skill/Strength: Snatch Balance 5-5-5x (start @ 50%, end @ 70% of Snatch 1RM)

Battlefit West Qualifier WOD 2: Annie’s Nightmare

For time:

50 Double Unders (or 150 Singles for Novice only)
50 KBS SDHP (55#/35#/20#)
40 Double Unders (or 120 Singles for Novice only)
40 KBS SDHP
30 Double Unders (or 90 Singles for Novice only)
30 KBS SDHP
20 Double Unders (or 60 Singles for Novice only)
20 KBS SDHP
10 Double Unders (or 30 Singles for Novice only)
10 KBS SDHP

Tuesday 8/14/2012

Announcements:

  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 2 ”ANNIE’S NIGHTMARE” is RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com

Skill: Wall-Sit holds

WOD: 3 rounds for time

2 – 4 – 6x Bar-ups (Mod. x3 C2B & x3 Dips)
20 – 20 – 20x KBS (m:55#/f:35#)
800m – 400m – 200m run

Monday “Norm’s Bday WOD” 8/13/2012

Announcements:

  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registration for pre-qualifications is now open. Only $5 to to see where you stand. QUALIFIER WORKOUT NO. 1 ”TAKEDOWN” RELEASED. You will have until August 26 to complete all 3 Qualifier WOD’s. CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to www.battlefitwest.com

Strength: Strict Press 5-3-2-1-1x (start @50% to @95%)

Norm’s Bday WOD: 3 rounds for time

Cash-in with 400m run
Round 1:
46x Squats
46x Sit-ups
46x Double-unders
Round 2:
46x Lunges
46x V-ups
46x Double-unders
Round 3:
46x Pistols
46x Russian Twists (45#/25#plate)
46x Burpees
Cash-out with 400m run