Friday 3/1/2013

Announcements:

  • 3PM Sessions are back starting Monday, March 4!!
    Starting this Monday, we will have 3PM sessions for Monday, Tuesday, Wednesday & Friday.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by March 15 before the price goes up again! Like it in Facebook and receive a promo discount.
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Strength: Find 1RM Back Squat (15min)
Skill: Practice Kipping/Butterfly Pull-up or Muscle/Bar-up

WOD: For time

Cash-in with 500m row

Then…
100x Double-unders
60m Bear Crawl
60m Burpee Broad Jump

75x Double-unders
40m Bear Crawl
40m Burpee Broad Jump

50x Double-unders
20m Bear Crawl
20m Burpee Broad Jump

Thursday 2/28/2013

Announcements:

  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by March 15 before the price goes up again! Like it in Facebook and receive a promo discount.
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

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

Wednesday 2/27/2013

Announcements:

  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by March 15 before the price goes up again! Like it in Facebook and receive a promo discount.
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Skill: Hang Clean 3×5 (70% of 1RM of C&J)
Strength: Find 1RM Clean & Jerk (15 Minutes)

WOD: Helen (compare to 2/28/2012)

3 rounds for time

400m Run
21x KBS (m:55#/f:35#)
12x Pull-ups

Tuesday “Jonathon Bowman’s Bday WOD” 2/26/2013

Announcements:

  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by March 15 before the price goes up again! Like it in Facebook and receive a promo discount.
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Skill: Snatch Balance 3×5 (70% of 1RM)
Strength: Find 1RM Snatch (15 Minutes)

Jonathon Bowman’s Bday WOD:

4 rounds for time

9x Burpee Box Overs (m:24″/f:20″)
15x K2E
15x Jumping squats
25x Double-unders

Monday “Jenny & Kristin’s Bday WOD” 2/24/2013

Announcements:

  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by March 15 before the price goes up again! Like it in Facebook and receive a promo discount.
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Skill: Hang Clean & Jerk 3×5 (50%, 60% & 70% of 1RM)

Jenny & Kristin’s 33rd Bday WOD:

AMRAP 12 min

Complex Ladder – Reps start at 3 each then increases by 3 every set. 3, 6, 9, 12, and so on…

Deadlifts (60% of BW)
Hang Power Cleans
Front Squats
Shoulder to Overhead

Cannot drop barbell during the set. Only between sets. If you do, your WOD is done. Deadlifts are touch and go.

Rep guide:
Set 1 totals 12 reps
Total 36 reps after Set 2
Total 72 reps after Set 3
Total 120 reps after Set 4
Total 180 reps after Set 5

Sunday 2/24/2013

Announcements:

  • Rogue Runner Mud Run!! Saturday,  April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by March 15 before the price goes up again! Like it in Facebook and receive a promo discount.
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

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

Saturday 2/23/2013

Announcements:

  • No CrossFit Kids this Saturday, Feb. 23
  • No 12 noon class this Saturday, Feb. 23
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Team WOD of 3: AMRAP in 15 minutes

1 set of 5x Pull-ups, 10x Push-ups, 15x V-ups (rotation clock)
Wall Balls (m:20#/f:15#)
Double-unders

Only count the total of wall balls and double-unders

Friday 2/22/2013

Announcements:

  • No CrossFit Kids this Saturday, Feb. 23!
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Strength: Back squat 5×3 (50% > 80% of 1RM)
Skill: Practice Weakness/Technique

WOD: 5 rounds for time

5x Hang Power Snatches (m:115#/f:75#)
4x Snatch Balances
3x Snatches
200m Run

Cool down: Annie for time

Thursday 2/21/2013

Announcements:

  • No CrossFit Kids this Saturday, Feb. 23!
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

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

Wednesday 2/20/2013

Announcements:

  • No CrossFit Kids this Saturday, Feb. 23!
  • CrossFit Games Open Starts March 6!!
    Register at games.crossfit.com and let’s build our CFLIVE team! Also, see where you rank in the world as an individual!

Strength: OH squats 5×3 (50% > 80% of 1RM)
Skill: 3-Stop Pull + 1 high Hang Snatch 3×3 (60%, 70% & 80% of 1RM)

WOD: For time

10x HSPU
20x Burpees
30x Mountain Climbers (Each side is 1 rep)
40x Back Extensions
50x Sit-Ups
60x Walking Lunges
50x Sit-Ups
40x Back Extensions
30x Mountain Climbers
20x Burpees
10x HSPU