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Saturday 10/7/2017

Announcements:

WOD: AMRAP in 15 minutes

15 Wall balls (20#/15#)
20 V-ups
30 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/10/07/saturday-1072017/

Friday 10/6/2017

Announcements:

Skill: Handstand push-ups

Strength:
2 Pause Deadlift – 65% 3×5
Bench press – 70% 3×6

WOD: “Mary”

AMRAP in 20 Minutes

5x Handstand Push-ups
10x 1-legged Squat (alternating pistols)
15x Pull-ups

Permanent link to this article: http://crossfitlive.com/2017/10/06/friday-1062017/

Thursday 10/5/2017

Announcements:

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

Permanent link to this article: http://crossfitlive.com/2017/10/04/thursday-1052017/

Wednesday 10/4/2017

Announcements:

Strength:
3 Power Cleans + 1 Jerk @75% 2sets
2 Power Cleans + 1 Jerk @80% 2sets
2 Cleans + 1 Jerk @85%
1 Clean & Jerk @90%

WOD: 50 Hang cleans w/ 5 burpees EMOM (135#/95#) for time

WOD begins with 5 burpees

Permanent link to this article: http://crossfitlive.com/2017/10/04/wednesday-1042017/

Tuesday 10/3/2017

Announcements:

Skill: Bar-ups

Strength:
2 Snatch Balance + 1 OHS @ 80% 2sets
Snatch – 75% 2×3, 80% x 2, 85% x 2, 90% x 1

WOD: For time

9-7-5 Snatches (135#/95#)
5-7-9 Bar-ups (mod. x2 CTB)

Permanent link to this article: http://crossfitlive.com/2017/10/03/tuesday-1032017/

Monday 10/2/2017

Announcements:

Strength:
Deficit Deadlift – 65% 2×7
Strict Press – 70% 3×6

WOD: 5 Rounds for time

75m DB Farmers carry (55#/35#)
5 DB Thrusters
75m DB Farmers carry
5 DB Thrusters

Permanent link to this article: http://crossfitlive.com/2017/10/02/monday-1022017/

Sunday 10/1/2017

Announcements:

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

Permanent link to this article: http://crossfitlive.com/2017/09/30/sunday-1012017/

Saturday 9/30/2017

Announcements:

Partner WOD: AMRAP in 20 minutes. Shared reps. One works at a time.

Buy-in with 100 Calorie row

Then in remaining 20 minutes

100 Sit-ups
100 Squats
100 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/09/30/saturday-9302017/

Friday 9/29/2017

Announcements:

Strength:
Romanian Deadlift – 65% 3×8
Bench Press – 65% 3×8

Skill: Rope climb

WOD: For time

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

w/ 1 rope climb after each round

Permanent link to this article: http://crossfitlive.com/2017/09/29/friday-9292017/

Thursday 9/28/2017

Announcements:

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

Permanent link to this article: http://crossfitlive.com/2017/09/27/thursday-9282017/

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