Tuesday 2/19/2013

Announcements:

  • Congratulations to CFL’s New Year’s Paleo Challenge Winners! Jason G and Binky!
  • 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: Front squats 5×3 (50% > 80% of 1RM)
Skill: Split Jerk 3×3 (60%, 70% & 80% of 1RM of C&J)

WOD: AMRAP 15min

3x Muscle Ups (mod. 3x C2B & Dips)
6x Bar Burpee Power Cleans (m:135#/f:95#)
30x Double-unders

Cool down: 3×20 of GHD Sit-ups

 

Monday “Kristina’s Bday WOD” 2/18/2013

Announcements:

  • New Year’s Paleo Challenge Winners will be announced at 6pm tomorrow, Monday, Feb 18!
    Don’t want to miss this. It’s pretty close. Comes down to within a point!!
  • 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: Deadlifts 5×3 (50% > 80% of 1RM)
Skill: 3-Stop Pull + 1 High Hang Clean 3×3 (50% > 80% of 1RM of C&J)

Kristina’s Bday WOD: 4 rounds for time

2x Wall Walks
18x Russian Twists – each side is 1 rep (m:55#/f:35#)
29x Goblet Squats

Sunday 2/17/2013

Announcements:

  • NYR Paleo Challenge winners will be announced on Monday, Feb. 18!
    The Body Fat Measurements and Closing WOD (Vic’s Bday WOD) needs to be done on Friday if you haven’t done it yet.
  • 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 skill and/or goals.

 

Saturday 2/16/2013

Announcements:

  • NYR Paleo Challenge winners will be announced on Monday, Feb. 18!
    The Body Fat Measurements and Closing WOD (Vic’s Bday WOD) needs to be done on Friday if you haven’t done it yet.
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

Partner WOD: For time

400 Meter Run (partners run together)
60x Jumping Squats
40x Burpees
60x Pull-ups
30x Burpees
60x Jumping Lunges
20x Burpees
60x T2B
10x Burpees
400 Meter Run

One Partner works, One partner jumps rope counting total number of singles!

Friday 2/15/2013

Announcements:

  • NYR Paleo Challenge winners will be announced on Monday, Feb. 18! Please submit your last food log, if you haven’t already!
    The Body Fat Measurements and Closing WOD (Vic’s Bday WOD) needs to be done on Friday if you haven’t done it yet.
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

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

WOD: AMRAP in 12 minutes

30x KBS (m:55#/f:35#)
100x High-Knees
30x V-ups

Thursday “Happy Valentines!” 2/14/2013

Announcements:

  • NYR Paleo Challenge 0 days left! Please submit your last food log, if you haven’t already!
    The Body Fat Measurements and Closing WOD (Vic’s Bday WOD) can be done on Thursday or Friday of this week.
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

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

Wednesday 2/13/2013

Announcements:

  • NYR Paleo Challenge 0 days left! Please submit your last food log on Wednesday!
    Food log catagory (20 bonus pts)! The Closing WOD will be Vic’s Bday WOD from Monday, 1/14/2013 (20 bonus pts). Last leg of the competition will be the body fat percentage (20 bonus pts)
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

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

WOD: For time

750m Row
5x Rope climb
10x Box Jumps (m:24″/f:20″)
3x Rope Climbs
15x Box Jumps
1x Rope Climbs
20x Box Jumps

Tuesday “Beatriz’s Bday WOD” 2/12/2013

Announcements:

  • NYR Paleo Challenge – Tuesday is the last day! Please submit your last food log on Wednesday!
    Food log catagory (20 bonus pts)! The Closing WOD will be Vic’s Bday WOD from Monday, 1/14/2013 (20 bonus pts). Last leg of the competition will be the body fat percentage (20 bonus pts)
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

Strength: Front Squat 5×5 (50% > 70% of 1RM)
Skill: Split Jerk 3×5 (50%, 60% & 70% of 1RM of C&J)

Beatriz’s Bday WOD: For time

39x Bear Complexes (m:115#/f:75#):
-1x Power clean
-1x Front Squat
-1x Push Press
-1x Back Squat
-1x Push Press (behind neck)

Monday “Marco’s Bday WOD” 2/11/2013

Announcements:

  • NYR Paleo Challenge – Only 1 day left! Please submit your food log on Monday and last one on Wednesday!
    Food log catagory (20 bonus pts)! The Closing WOD will be Vic’s Bday WOD from Monday, 1/14/2013 (20 bonus pts). Last leg of the competition will be the body fat percentage (20 bonus pts)
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

Strength: Deadlifts 5×5 (50% > 70% of 1RM)
Skill: 3-Stop Clean Pull + 1 Hi Hang Clean 3×5 (50%, 60% & 70% of 1RM of C&J)

Marco’s Bday WOD: AMRAP in 12 minutes

9x Wall balls (m:20#/f:15#)
9x Alternating Pistols
9x Burpees
27x Double-unders

 

Sunday 2/10/2013

Announcements:

  • NYR Paleo Challenge – Day 28! Please submit your last food log on Monday!
    Only 2 more days… !! Food log catagory (20 bonus pts)! The Closing WOD will be Vic’s Bday WOD from Monday, 1/14/2013 (20 bonus pts). Last leg of the competition will be the body fat percentage (20 bonus pts)
  • 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!
    CFL is Registered to host the Qualifying Open WODs.

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