Saturday “12 Days of Christmas” WOD 12/22/2012

Announcements:

  • Holiday Party – Tomorrow! Saturday, December 22
    Members CFL’s Holiday Party tomorrow, Saturday, December 22 at 12 noon right after the Holiday WOD. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

WOD: 12 Days of Christmas

1x Muscle or Bar-up (mod 3 C2B)
2x Burpees
3x Squats
4x V-ups
5x Push-ups
6x Sit-ups
7x KB Goblet Squats (m:55#/f:35#)
8x KB Snatches (4L/4R)
9x KB Swings
10x Double-unders
11x Wall balls (m:20#/f:15#)
12x HSPU

Executed same as the song.
1
2, 1
3, 2, 1
And so on…

Friday “Doomsday Prepper” 12/21/12

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

Strength: Hang Clean + Clean & Jerk 7×1 @ 50% >; 85% of 1RM of C&J
Skill: Practice Rope Climb

Doomsday Prepper WOD:

AMRAP in 12 minutes:

12x Burpee Box Jumps (m:24″/f:20″)
21x K2E
12x Doomsday Prepper Complex (m:95#/f:65#)
-1x Cluster
-1x Backsquat
-1x Snatch Balance

Thursday 12/20/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

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

;

Wednesday 12/19/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

Strength: Hang Snatch + Snatch 7×1 (50% >; 85% of 1RM)
Skill: Practice Handstand Push-ups

WOD: 3 Rounds for time

10x Sets of Bear Complexes (m:95#/f:65#):
-1x Power clean
-1x Front Squat
-1x Push Press
-1x Back Squat
-1x Push Press (behind neck)
40x Bar hops

Cool down: 1k row for time

Tuesday 12/18/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

Strength: Push Jerk 5×3 (50% >; 80% of 1RM of C&J)
Skill: Practice Double-unders, then AMRAP in 1 minute

WOD: For time

10x HSPU
20x Box jumps (m:24″/f:20″)
30x Push-ups
40x V-ups
50x Burpees
40x V-ups
30x Push-ups
20x Box jumps
10x HSPU

Monday 12/17/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

Strength: 3-Stop Snatch Pulls 3×3 (50% of 1RM of Deadlift
Skill: Practice Kipping Pull-ups/Bar-ups/Muscle-ups

WOD: Cash-in 75 DU

Then…
21-15-9
Pull ups
Power Snatches (m:95#/f:65#)

Cash-out 75 DU

Cool down (On Your Own):
30-20-10x GHD
20-30-40x HR Push-ups

Sunday 12/16/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

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

Saturday 12/15/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

Team WOD of 3: AMRAP of Dumbell Thrusters and Sit-ups in 15 minutes

1 Round of Cindy (rotation clock)
Hang Clean Dumbbell Thrusters (m:35#/f:20#)
Sit-ups

Friday 12/14/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348
    info@crossfitlive.com

Strength: Hang Clean + Clean & Jerk 7X1 (50% >; 70% of 1RM C&J)
Skill: Rope Climb

WOD: For time

800m run
40m Bear crawl
10x Burpees
10x DU’s

400m run
40m Bear crawl
20x Burpees
20x DU’s

200m run
40m Bear crawl
30x Burpees
30x DU’s

Thursday 12/13/2012

Announcements:

  • 5am-Zombie Sessions has started!
    For those that are interested in the 5am-Zombie sessions, RSVP is required on the calendar before 9pm the night prior. Please go to the Calendar to reserve your spot.
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. 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.