Wednesday 2/8/2017

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 press: 3×3 @85%
Deadlift: 3×3 @85%

Skill: Bar-ups

WODa: For time

Buy-in with 400m Run

3 rounds of:
5 Bar-ups
10 Front rack lunges (95#/65#)
30 Double-unders

Cash-out with 400m Run

or

WODb: For time

Buy-in with 400m Run

3 rounds of:
10 CTB pull-ups
10 Front rack lunges (95#/65#)
30 Double-unders

Cash-out with 400m Run

Tuesday 2/7/2017

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:
Strict Press: 3×3 @85%
Back squat: 3×3 @85%

Skill: Rope climbs

WOD: For time

21-18-15-12-9-6
KBS (55#/35#)
Burpees

w/ 1 rope climb after each round

Monday 2/6/2017

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:
Overhead squat: 2 @90%
Snatch 1 @70%, 1 @75%, 2 @80%

Open WOD 15.1: AMRAP in 9 minutes

15 Toes to bar
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)

Sunday 2/5/2017

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 2/4/2017

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: 5 Rounds for time

Handstand Push-ups 10-8-6-4-2x
Double-unders 50-40-30-20-10x
V-ups 50-40-30-20-10x
200m run each round

Friday 2/3/2017

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: Kip/Butterfly Pull-ups

Strength:
Front squat: 3×4 @80%
Clean & jerk 2 @75%, 2 @80%, 3 @85%

Open WOD 12.5: As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday 2/2/2017

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 2/1/2017

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: Kip/Butterfly Pull-ups

Strength:
Snatch Balance 3 @ 80%
Snatch 2 @ 75%, 2 @ 80%, 3 @ 85%

Open WOD 14.1: AMRAP in 10 minutes

30 Double-unders
15 Power snatches (75#/55#)