Sunday 4/21/2013

Announcements:

  • 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.

Saturday 4/20/2013

Announcements:

  • Due to a mudrun and other events most of us are joining, the box will be closed this Saturday, April 20.
  • 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.

Box closed today

Friday 4/19/2013

Announcements:

  • Due to a mudrun and other events most of us are joining, the box will be closed this Saturday, April 20.
  • 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 squats 3×5 (60%, 70% & 80% of 1RM)
Skill: Practice Kipping Pull-ups or Bar/Muscle-ups

WOD: Helen (compare to 2/27/2013)

3 Rounds for time

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

Thursday 4/18/2013

Announcements:

  • Due to a mudrun and other events most of us are joining, the box will be closed this Saturday, April 20.
  • 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 “Dennis’ Bday WOD” 4/17/2013

Announcements:

  • Due to a mudrun and other events most of us are joining, the box will be closed this Saturday, April 20.
  • 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: Max Distance Broad Jump
Skill: Practice Handstand Holds, Push-ups or Walks

Dennis’ Bday WOD: 4 Rounds for time

400m Run
17x Burpee Box Jumps (m:24″/f:20″)
38x Mountain Climbers

Tuesday 4/16/2013

Announcements:

  • 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 3×5 (60%, 70%, 80% of 1RM)
Skill: Hang Clean + Clean & Jerk 7×1 (50% > 70% of 1RM of C&J)

WOD: AMRAP in 9 Minutes

3 rep ladder for the following movements starting at 3 reps.

3x Deadlift (m:135#/f:95#)
3x Front Squat
3x Shoulder to Overhead
6x Deadlift
6x Front Squat
6x Shoulder to Overhead
9x Deadlift
9x Front Squat
9x Shoulder to Overhead
12x…

and so on until the 9 minutes expires

Rep Guide:
3’s = 9 reps
6’s = 27 reps
9’s = 54 reps
12’s = 90 reps
15’s = 135 reps
18’s = 189 reps

Monday “Karenina’s Bday WOD” 4/15/2013

Announcements:

  • 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 3×5 (60%, 70%, 80% of 1RM)
Skill: Hang Snatch + Snatch 7×1 (50% > 70% of 1RM Snatch)

Karenina’s Bday WOD:

Cash-in with 15 Burpees

then 4 rounds of…

9x T2B
9x Snatches (m:95#/f:65#)
19x Double-unders

Cash-out with 15 alternating bicep kisses

then… yell Happy Birthday Karen instead of time.

Sunday 4/14/2013

Announcements:

  • 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.

Saturday 4/13/2013

Announcements:

  • 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.

Team WOD of 4: AMRAP in 15 minutes

DB Hang Cleans (m:35#/f:25#)
200m run – Clock rotation
KB Thrusters – Alt. 5 reps each arm (m:35#/f:25#)
Row for calories

Friday “Liliana C’s Bday WOD” 4/12/2013

Announcements:

  • 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: Find 1RM Back squat (15 minutes)
Skill: Practice Weakness/Technique

Liliana C’s Bday WOD:

AMRAP in 5 minutes

4x Muscle-ups (mod 8 C2B & 8 Ring dips)
13x V-ups
31x Squats

Rest 2 minutes

AMRAP in 5 minutes

4x Strict Pull-ups
13x Sit-ups
31x Walking lunges