May 2014 archive

Monday 5/12/2014

Announcements: GRFS Team Challenge – Week 3 Week 2 is in the books! Last week of training before we start our first Team Challenge WOD. Skill: Kipping/Butterfly Pull-ups Rowing WOD: For Time (20 min Cap) 30x Ground to Overhead (m:135#/f:75#) 30x Burpees 30x Pull-ups

Permanent link to this article: http://crossfitlive.com/2014/05/11/monday-5122014/

Sunday 5/11/2014

Announcements: Box closed Sunday, May 11 for Mothers Day. GRFS Team Challenge – Week 3 Week 2 is in the books! Last week of training before we start our first Team Challenge WOD. Box closed for Mothers Day. WOD: Spend AMTAP (As Much Time As Possible) with your Mom.

Permanent link to this article: http://crossfitlive.com/2014/05/10/sunday-5112014/

Saturday 5/10/2014

Announcements: Box closed this Sunday, May 11 for Mothers Day. GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Partner WOD: For time Buy-in with a 45m partner Wheel barrow Then 4 rounds of : 200m run together 10x …

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Permanent link to this article: http://crossfitlive.com/2014/05/09/saturday-5102014/

Friday 5/9/2014

Announcements: Box closed this Sunday, May 11 for Mothers Day. GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Warm-up: Shoulder Mobility Skill: Split Jerk 3×3 (3@70%, 3@80%, 3@90% of 1RM) WOD: DT 5 Rounds for time 12x Deadlifts …

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Permanent link to this article: http://crossfitlive.com/2014/05/08/friday-592014/

Thursday 5/8/2014

Announcements: Box closed this Sunday, May 11 for Mothers Day. GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm). Yoga (canceled)

Permanent link to this article: http://crossfitlive.com/2014/05/07/thursday-582014/

Wednesday 5/7/2014

Announcements: GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Warm-up: Hip & Ankle Mobility Skill/Strength: 3 Hang Power Cleans followed by 2 Cleans (1 set @ 50%, 1 set @ 60%, 1 set @ 70% of 1RM of …

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Permanent link to this article: http://crossfitlive.com/2014/05/06/wednesday-572014/

Tuesday 5/6/2014

Announcements: GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Warm-up: Hip & Ankle Mobility Skill/Strength: Clean Set-up Clean High-pull 3×5 (5@80%, 5@90%, 5@100% of 1RM) WOD: 4 Rounds for time 25x Wall Balls (m:20#/f:15#) 50x Double-unders

Permanent link to this article: http://crossfitlive.com/2014/05/05/tuesday-562014/

Monday 5/5/2014

Announcements: GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Skill: Handstand Push-ups/Holds/Walks Pistols WOD: AMRAP in 12 minutes 5x Handstand Push-ups 5x Pistols (Left leg) 5x Strict Pull-ups 5x Pistols (Right leg) 5x Toes to Bar 30m Bear …

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Permanent link to this article: http://crossfitlive.com/2014/05/04/monday-552014/

Sunday 5/4/2014

Announcements: GRFS Team Challenge – Week 2 Week 1 is in the books! 2 more weeks of training before we start our first Team Challenge WOD. Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm). Yoga is canceled for today.

Permanent link to this article: http://crossfitlive.com/2014/05/03/sunday-542014/

Saturday 5/2/2014

Announcements: Yoga At The Box!! – Starting April 17 We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out. Team WOD of 4: AMRAP in 15 minutes 150m Waiter carry with plate (m:45#/f:25#) rotation clock DB Hang Clean Thruster …

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Permanent link to this article: http://crossfitlive.com/2014/05/02/saturday-522014/