Saturday 3/1/2014

Announcements:

  • No CrossFit Kids this Saturday, March 1.
  • Transformation Challenge – Only 12 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games started February 27, but you still have time to join! You have up until this Monday by 5pm PST to sign-up and submit your scores for WOD 14.1.

Team of 5 WOD: AMRAP in 15 minutes

30m Bear crawl (clock rotation)
Farmers DB Hold Lunges (m:35#/f:20#)*
Knees to elbows
Row for calories
Ring dips

*Note: Dumbells cannot be dropped and must be handed to your partner. If dropped, 5 burpee penalty on the spot for the person who dropped dumbell.

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Friday 2/28/2014

Announcements:

  • No CrossFit Kids this Saturday, March 1.
  • Transformation Challenge – Only 13 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games started February 27, but you still have time to join!  You have up until this Monday by 5pm PST to sign-up and submit your scores for WOD 14.1.

Strength:
Overhead Squat 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Snatch Balance 3×4 (3@60%, 3@70%, 3@80% of 1RM Snatch)

WOD: For time

3x, 5, 7 reps of

Muscle Ups
(mod. 6 Ring rows & Ring dips)
Hang Snatch (m:135#/f:95#)

Or

Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches (m:75#/f:55#)

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Thursday 2/27/2014

Announcements:

  • Transformation Challenge – Only 14 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

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

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Wednesday 2/26/2014

Announcements:

  • Transformation Challenge – Only 15 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Strength:
Back Squat 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Deadlift 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

WOD: For time (15 minute AMRAP cap)

3x, 6, 9, 12, 9, 6, 3 of

Clean & Jerks (m:135#/f:95#)
Handstand Push-ups

w/ 15 Double-unders “between” each round so no DUs after the last 3 C&J’s. DUs don’t count as part of reps!!

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Tuesday 2/25/2014

Announcements:

  • Transformation Challenge – Only 16 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

WOD: 5K for time (compare to 1/16/2013)

Dynamic/Mobility Stretch then…

12x 400m run

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Monday 2/24/2014

Announcements:

  • Transformation Challenge – Only 17 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Strength:
Front Squat 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Strict Press 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

WOD: 5 Rounds for time.

10x Hand Release Burpees into T2B
30m Bear Crawls.

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Sunday 2/23/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

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

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Saturday 2/22/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Partner WOD for time:

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

Wall balls:
One partner works while other holds a goblet squat position. Swap as needed.

KBS:
One partner works while other holds a plank position on the medicine ball. Swap as needed.

Partners must rest at the same time.
All 200 reps are shared and can be executed in any order as long as partners complete a total of 100 wall balls and 100 KBS.

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Friday 2/21/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Skill:
Overhead squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Snatch Balance 3×5 (5@50%, 5@60%, 5@70% of 1RM)

WOD: Crossfit Games Open 13.1

AMRAP in 17 Minutes

40x Burpees
30x Snatches (m:75#/f:45#)
30x Burpees
30x Snatches (m:135#/f:75#)
20x Burpees
30x Snatches (m:165#/f:100#)
10x Burpees
AMRAP Snatches (m:210#/f:120#)

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Thursday 2/20/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

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

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