Saturday 2/18/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Partner WOD: 3 rounds for time (shared reps, one works at a time)

20 Cal Row
30 Bench press (95#/65#)
20 DB Hang cleans (55#/35#)
50 Sit-ups

Friday 2/17/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Skill: Toes to bar

Strength:
Front squat – 90% 2×2
Clean & Jerk – 60%x1, 65%x1, 70%x1, 60%x1x3

Open WOD 13.4: AMRAP in 7 minutes

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 2/16/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 2/15/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Skill: Muscle-ups

Strength:
Strict Press – 90% 2×2
Back squat – 90% 2×2

Open WOD 12.4/13.3: AMRAP in 12 minutes

150x Wall balls (m:20#/f:14#)
90x Double-unders
30x Muscle-ups (mod. CTB pull-ups)

Tuesday 2/14/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Strength:
Bench – 2×2 @90%
Deadlift – 2×2 @90%

WOD: 4 Rounds for time

2 Suicide sprint
14 V-ups
20 Burpees
17 Sit-ups

Monday 2/13/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Skill: Double-unders

Strength:
Snatch 1 @60%, 1 @65%, 1 @70%, 3 @60%

WOD: AMRAP in 10 min

Snatch complex (95#/65#)

4 Snatch Deadlifts (touch & go)
3 Hang power snatches
2 Snatch balances
1 Snatch (touch & go)

Can’t let go of bar during set.

Sunday 2/12/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 2/11/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

WOD: For time

400m run
80 Mountain climbers
60 Jumping Squats
40 V-ups
20 Box jumps
100 Double-unders
20 Box jumps
40 V-ups
60 Jumping Squats
80 Mountain climbers
400m run

Friday 2/10/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Strength:
Front squats: 3×3 @85%
Clean & jerks 1 @70%, 1 @75%, 2 @80%

Skill: Handstand push-ups

WOD: 15.4

Rx’d
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.

Thursday 2/9/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).