Thursday 11/1/2012

Announcements:

  • Welcome CrossFit Kids LIVE!
    We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-12 years old): 10:00am (30-min session)
    Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

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

Wednesday “Happy Halloween” 10/31/2012

Announcements:

  • Schedule for Wednesday, October 31, Halloween day!!
    6am, 7am, 2pm, 3pm, 4pm & 5pm. No 6, 7 or 8pm sessions.
  • Welcome CrossFit Kids LIVE!
    We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-12 years old): 10:00am (30-min session)
    Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Strength: Overhead Squat 5×3 (50%>85% of 1RM)
Skill/Technique: Hang Snatch + Snatch 7×1 (50%>85% of 1RM)

WOD: 5 Rounds for time

5x Thrusters (m:135#/f:95#)
10x Pull-ups

Tuesday 10/30/2012

Announcements:

          • Schedule for Wednesday, October 31, Halloween day!!
            6am, 7am, 2pm, 3pm, 4pm & 5pm. No 6, 7 or 8pm sessions.
          • Welcome CrossFit Kids LIVE!
            We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
            -Preschool (3-5 years old): 9:30am (20-min session)
            -Kids (6-12 years old): 10:00am (30-min session)
            Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
            213.293.9348 (XFIT)
            info@crossfitlive.com

Strength: Front Squat 5×3 65% to 85%.
Skill/Technique: Jumping Goodmornings 3×3, heavier than last week

WOD: AMRAP in 15 minutes

30x Double-unders
20x Overhead Lunges (45#plate/25#plate)
30x KB Windmills (35#/20#)
20 Second Wallsit

Monday 10/29/2012

Announcements:

          • Schedule for Wednesday, October 31, Halloween day!!
            6am, 7am, 2pm, 3pm, 4pm & 5pm. No 6, 7 or 8pm sessions.
          • Welcome CrossFit Kids LIVE!
            We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
            -Preschool (3-5 years old): 9:30am (20-min session)
            -Kids (6-12 years old): 10:00am (30-min session)
            Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
            213.293.9348 (XFIT)
            info@crossfitlive.com

Strength: Deadlift 5×3 65% to 85% emphasize bar speed off the floor on first pull to knees.
Skill/Technique: 1 power clean + 1 hang squat clean + 1 push jerk @ 85% of 1RM Clean EMOM for 6 mins

WOD: 4 Rounds for time:

400 m run
12x deadlifts @ bodyweight
9x HSPU
6x Clapping Push ups

Sunday 10/28/2012

Announcements:

        • Welcome CrossFit Kids LIVE!
          We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
          -Preschool (3-5 years old): 9:30am (20-min session)
          -Kids (6-12 years old): 10:00am (30-min session)
          Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
          213.293.9348 (XFIT)
          info@crossfitlive.com

Box Closed today.

Saturday “Halloween WOD Party” 10/27/2012

Announcements:

      • Halloween Party, Saturday, October 27 @ 4pm. (No 11am or 12pm sessions)
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Box is closed Sunday, October 28
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)
        info@crossfitlive.com

Halloween Partner WOD: For time

10x Alt Pistols each partner (other partner must hold a hollow core during pistols) then swap
200m run (Partners must run together)
20x Burpees each partner (other partner must hold a handstand during Burpees) then swap
200m run
30x Box jumps each partner (other partner must hold a plank position durting Box jumps) then swap
200m run
40x Double-unders each partner (other partner must hold an “L” Sit from pull-up bar during DU’s) then swap
200m run

Note: Partners must rest at the same time. In other words, if one rests, partner must rest as well.

Checkout our pic from last years Halloween WOD Party!! Hahaha!!

Friday 10/26/2012

Announcements:

      • Final week of the Partner Challenge!
        For this last week, you will need to complete the Partner Challenge by doing the closing WOD below and taking your after pics! Good luck to all!!
      • Halloween Party, Saturday, October 27 @ 4pm.
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)
        info@crossfitlive.com

Strength: Back Squat 5×5 (50% > 70% of 1RM)
Skill/Technique: Practice Weakness

WOD: “DT”

5 rounds for time of:

12x Deadlift (m:155#/f:105#)
9x Hang power clean
6x Push jerk

Thursday 10/25/2012

Announcements:

      • Final week of the Partner Challenge!
        For this last week, you will need to complete the Partner Challenge by doing the closing WOD below and taking your after pics! Good luck to all!!
      • Halloween Party, Saturday, October 27 @ 4pm.
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)
        info@crossfitlive.com

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

Wednesday 10/24/2012

Announcements:

      • Final week of the Partner Challenge!
        For this last week, you will need to complete the Partner Challenge by doing the closing WOD below and taking your after pics! Good luck to all!!
      • Halloween Party, Saturday, October 27 @ 4pm.
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)
        info@crossfitlive.com

Strength: OHS 5×5 (50% > 70% of 1RM)
Skill/Technique: Hang Snatch + Snatch 7×1 (50% > 70% of 1RM)

WOD: Total reps of

AMRAP in 3 minutes of KBS (m:55#/f:35#)
Rest 1 minute
AMRAP in 3 minutes of Hand Release Push-ups
Rest 1 minute
AMRAP in 3 minutes of Shuttle sprints (25m-50m-75m)

Tuesday “Ben’s Bday WOD” 10/23/2012

Announcements:

      • Final week of the Partner Challenge!
        For this last week, you will need to complete the Partner Challenge by doing the closing WOD below and taking your after pics! Good luck to all!!
      • Halloween Party, Saturday, October 27 @ 4pm.
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)
        info@crossfitlive.com

Strength: Front squat 5×5 (50% > 70% of 1Rm)
Skill/Technique: Hang Clean + Clean & Jerk 7×1 (50% > 70% of 1RM)

Ben’s Bday WOD: 4 Rounds for time

10x Burpees
10x HSPU
10x Pull-ups

23x Sit-ups
23x Back Extensions (supermans)
23x V-ups

27x Squats
27x Walking Lunges
27x Jumping Squats