Monday 4/1/2013

Announcements:

  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Deadlifts 3×3 (70%, 80%, 90% of 1RM)
Skill: 3-Stop Pull + 1 Hi Hang Clean 3×3 (60%, 70%, 80% of 1RM of C&J)

April fools WOD: For time

100 Burpees
800m run
200 Burpees
400m run
300 Burpees
200m run

Real WOD: For time

10-9-8-7-6-5-4-3-2-1x of the following

Hang Power Cleans (m:115#/f:75#)
Bar Facing Burpees 

 

 

 

Sunday “Happy Easter” 3/31/2013

Announcements:

  • Box is closed Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Family WOD:

Hunt AMEAP (as many eggs as possible) with family 🙂

Saturday 3/30/2013

Announcements:

  • Box closed this Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Partner WOD: AMRAP in 15 minutes

Shared reps between partners. Only one works while other rests.

10x HSPU
20x Alt Pistols
30x Pull-ups
40x Push-ups
50x V-ups

Friday 3/29/2013

Announcements:

  • Box closed this Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Back squat 3×5 (60%, 70%, 80% of 1RM)
Skill: Practice a gymnastic weakness

2013 Open WOD 13.4; AMRAP in 7 minutes (3 rep ladder)

3x Clean & Jerk (m:135#/f:95#)
3x Toes to bar
6x Clean & Jerk
6x Toes to bar
9x Clean & Jerk
9x Toes to bar
12x Clean & Jerk
12x Toes to bar

and so on…

Thursday 3/28/2013

Announcements:

  • No 7AM class this Friday, March 29
  • Box closed this Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

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

Wednesday ” Roy’s Bday WOD” 3/27/2013

Announcements:

  • No 8PM class for this Wednesday, March 27
  • Box closed this Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Overhead Squats 3×5 (60%, 70%, 80% of 1RM)
Skill: 3-stop pull + 1 Hi Hang Snatch3x5 (50%, 60%, 70% of 1RM of Snatch)

Roy’s Bday WOD: 3 Rounds for time

27x Burpees
5x KB snatches-Left arm (m:55#/f:35#)
5x KB snatches-Right arm
13x Goblet squats
20x KBS

Tuesday 3/26/2013

Announcements:

  • No 8PM class for this Wednesday, March 27
  • Box closed this Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Front Squats 3×5 (60%, 70%, 80% of 1RM)
Skill: Split Jerks 3×5  (50%, 60%, 70% of 1RM of C&J)

WOD: 2 mile run for time

1 min rest interval between miles
Record time at each mile.

Monday 3/25/2013

Announcements:

  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!

Strength: Deadlifts 3×5 (60%, 70%, 80% of 1RM)
Skill: 3-Stop Pull + 1 Hi Hang Clean 3×5 (50%, 60%, 70% of 1RM of C&J)

WOD: AMRAP in 10 minutes

5x Deadlifts (m:225#/f:155#)
30x Double-under’s
10x Clapping push-ups

Cool down:
3×20 of GHD Sit-ups

Sunday 3/24/2013

Announcements:

  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!

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

Saturday 3/23/2013

Announcements:

  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!

Partner WOD: For time

Partners share reps but must run together.

20x HSPU
40x Burpees
600m run
60x T2B
70x Sit-ups
400m run
80x Jumping lunges
90x Jumping squats
200m run