Friday 9/21/2012

Announcements:

    • For all athletes participating in Battlefit West.
      On Saturday, Sept. 22. Make it your best effort to meet at the box at 10am. Quick meeting and find your 1RM for your Snatch and Clean & Jerk. Then at 11am, we will do our usual Saturday WOD.
    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

Strength: Overhead Squat 5X3 (Start @ 50%, end @ 85% of 1RM)

Skill/Technique: Hang Snatch 7X1 (Start @ 50%, end @ 85% of 1RM)

WOD: AMRAP in 10 minutes

8x Overhead squat (m:115#/f:85#)
24x DU’s
12x Pull-ups

end with cool down.

Thursday 9/20/2012

Announcements

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

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

Wednesday 9/19/2012

Announcements

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

Strength: Front squat 5X3 (Start @ 50%, end @ 85% of 1RM)

Skill/Technique: Hang Clean & Jerk 7X1 (Start @ 50%, end @ 85% of 1RM)

WOD: 5 rounds for time (12 min cap)

7x HSPU
20x V-ups
40x Tuck jumps
200m Run

Cool down:
2x Rope climb ascents
750m row
3x Rope climb ascents
500m row
4x Rope climb ascents
250m row

Tuesday 9/18/2012

Announcements

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

Strength: Deadlift 5X3 (Start @ 50%, end @ 85% of 1RM)

Skill/Technique: Snatch 7X1 (Start @ 50%, end @ 85% of 1RM)

WOD: AMRAP in 7 minutes

7x Snatch Deadlifts (m:115#/f:75#)
5x Hang Power Snatches
3x Hang Snatches

end with Cool down

Monday 9/17/2012

Announcements

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

Strength: Back squat 5×3 (Start @ 50%, end @ 85% of 1RM)

Skill/Technique: Clean & Jerk 7X1 (Start @ 50%, end @ 85% of 1RM)

WOD: AMRAP in 10 minutes

9x C2B Pull-ups
3x Power Cleans (m:165#/f:105#)
9x Burpee Box Jumps (m:24″/f:20″)
20x DU’s

end with Cool down

Sunday 9/16/2012

Announcements

    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

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

Saturday 9/15/2012

Announcements

      • CrossFit Reebok will be at Huntington Beach Sport Chalet Saturday, Sept. 15!
        Saturday’s WOD will be at 8AM, then caravan to Huntington Beach. No 11AM or 12noon sessions.
      • Battlefit West Competition Event – September 29!
        CF LIVE Wins VIP Booth at Battlefit West!!
        Congrats to 43 of CFL’s athletes on making the cut!!

WOD: 3 rounds of

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 9/14/2012

Announcements

      • CrossFit Reebok will be at Huntington Beach Sport Chalet Saturday, Sept. 15!
        Saturday’s WOD will be at 8AM, then caravan to Huntington Beach. No 11AM or 12noon sessions.
      • Battlefit West Competition Event – September 29!
        CF LIVE Wins VIP Booth at Battlefit West!!
        Congrats to 43 of CFL’s athletes on making the cut!!

Strength: 5X5 OHS (start @ 50%, end @ 70% of 1RM)

Skill/Technique: 7X1 Hang Snatch (start @ 50%, end @ 65% of 1RM)

WOD: AMRAP 12min

15x Pistols, left leg
10x Knees to elbows
15x Pistols, right leg
10x Ring dips

end with Cool down

Thursday 9/13/2012

Announcements

    • CrossFit Reebok will be at Huntington Beach Sport Chalet Saturday, Sept. 15!
      Saturday’s WOD will be at 8AM, then caravan to Huntington Beach. No 11AM or 12noon sessions.
    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

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

Wednesday 9/12/2012

Announcements

    • CrossFit Reebok will be at Huntington Beach Sport Chalet Saturday, Sept. 15!
      Saturday’s WOD will be at 8AM, then caravan to Huntington Beach. No 11AM or 12noon sessions.
    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!

Strength: Front Squat 5X5 (Start @ 50%, end @ 70%)

Skill/Technique: Hang Clean & Jerk (Start @ 50%, end @ 65%)

WOD: 5 rounds for time (12 minute cap)
200m run
7x HSPU
7x Hang Cleans (75% BW)