Wednesday “Lisa’s Bday WOD” 5/1/2013

Announcements:

  • No 8pm Session this Wednesday, May 1
  • Box will be closed this Saturday, May 4 for the 5K Friendly Dog Walk/Run on the Beach
    Join CF LIVE and sign up for the Leukemia & Lymphoma Society (LLS) 5k Friendly Dog Walk/Run on the beach.
  • Box will be closed this Sunday, May 5
  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!

Skill: Practice Gymnastic Weakness
Strength: L-sit Holds on Paralettes

Lisa’s Bday WOD: 5 Rounds for time

200m Sprint forward
27m Burpee Broad Jumps
200m Run Backward
27m Burpee Broad Jumps

Tuesday “Ben Lomeli’s Bday WOD” 4/30/2013

Announcements:

Skill: Hang Clean & 1 Split Jerk 3×3 of 60% of 1RM of C&J
Strength: Find 1RM Clean & Jerk (15 min)

Ben Lomeli’s Bday WOD: AMRAP in 10 minutes

4x Wall walks
30x Sit-ups
32x Double-unders

Monday “CFT (CrossFit Totals)” 4/29/2013

Announcements:

WOD: CFT’s – CrossFit Totals (Compare to 12/3/2012)

Find your 1RM with the below movements. Reps are 5-3-2-1-1-1x

The order for performing the three lifts will be back squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. Each lift must all be performed during one session.

Backsquat
Strict Press
Deadlift

Record individual weight and total.

 

Sunday 4/28/2013

Announcements:

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

 

Saturday 4/27/2013

Announcements:

  • There will not be a 12noon session this Saturday, April 27
  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • 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 for time:

Buy-in with a 400m run together

Then partners complete shared reps of:

100 Wall ball (m:20#/f:15#)
100 KBS (m:55#/35)

While partner 1 works on the WB & KBS, partner 2 completes the following then swaps until all WBs & KBS are done.

5x Burpees
10x Sit-ups
15x DUs

When completed, partners cash-out with a 400m run together

Friday ” Jeff C’s Bday WOD” 4/26/2013

Announcements:

  • There will not be a 12noon session this Saturday, April 27
  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • 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 3×3 (70%, 80%, 90% of 1RM)
Skill: Practice HSPU, HS Walks & HS Holds

Jeff C’s Bday WOD: AMRAP in 9 minutes

9x HSPU
9x Deadlifts (m:155#/f:105#)
9x Hang Cleans

Thursday 4/25/2013

Announcements:

  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • 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 “Nathan’s Bday WOD” 4/24/2013

Announcements:

  • No 8pm session this Wednesday, April 24
    Femme Royal Women’s Competition
    ! Saturday, June 1, 2013

    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • 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.

Skill: Practice a gymnastic weakness (Kipping, HSPU, Muscle/Bar-up, etc.)

Nathan’s Bday WOD: For time

14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4 reps of:
Push-ups
Plank K2E (Alternating)
V-ups
Squats
Tuck Jumps

Cool down: For time
250m Row
150 Double-unders
500m Row
100 Double-unders
250m Row
50 Double-unders

Tuesday “Seth’s Bday WOD” 4/23/2013

Announcements:

  • No 8pm session this Wednesday, April 24
    Femme Royal Women’s Competition
    ! Saturday, June 1, 2013

    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team! 
  • 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 Squat 3×3 (70%, 80% & 90% of 1RM)
Skill: Hang Clean + Clean & Jerk 7×1 (50% > 80% of 1RM of C&J)

Seth’s Bday WOD: 4 Rounds for time

12x Pull-ups
12x Bear Complexes (m:95#/f:65#)
-1x Power Clean
-1x Front Squat
-1x Push Press
-1x Back Squat
-1x Behind Neck Push Press
28m Bear Crawl

Monday “Kevin’s Bday WOD” 4/22/2013

Announcements:

  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team! 
  • 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 Squat 3×3 (70%, 80% & 90% of 1RM)
Skill: Hang Snatch + Snatch 7×1 (50% > 70% of 1RM of Snatch)

Kevin’s Bday WOD:

85x Power Snatches (m:65#/f:35#) for time but must do 4x T2B Every Minute On the Minute