CrossFit Love Blog & Programming

CrossFit Love 091314

Posted on: September 12, 2014

Level 1 – Fitness 20:00 Coaches Dynamic Warmup include hang clean barbell skill work In teams of 2, COMPETE In 10 rounds for time, alternating each movement10 BB Hang Cleans @ 95 / 65 10 Burpees400M Run(Partner A performs 10 … Continue reading

CrossFit Love 091214

Posted on: September 11, 2014

Level 1 – Fitness 12:00 Dynamic Track Warmupinclude posterior chain prep Deadlift 4 x 4 @ mod hvy, sets across For time: 30 TGU For time:Row 30 Calories30 Burpees30 Wall Balls30 KB Swings30 Push Press30 Pull-Ups Level 2 – Performance … Continue reading

CrossFit Love 091114

Posted on: September 10, 2014

Level 1 – Fitness 15:00 Dynamic Track Warmup include soleus mobility, end with DU practie 5 x :30on, :15 off 3 Rounds20 Alt BB LungesRest :60 6:00 AMRAP 20 DUs10 BW Squats Rest 2:00 6:00 AMRAP 5 Burpees 10 Box … Continue reading

CrossFit Love 091014

Posted on: September 9, 2014

Level 1 – Fitness 12:00 Dynamic Track Warmupinclude posterior chain prep Pull-ups 3 x 4-6 reps @ 3111 KB Goblet Squats 4 x 6-8 reps @ 31X1 3 Rounds, for time:20 Ring Rows 16 KB Swings (can be alt DB … Continue reading

CrossFit Love 090914

Posted on: September 8, 2014

Level 1 – Fitness GHD Situp 3 x 10 DB / KB Alt Step-ups @ 20′ 3 x 16 4 Rounds10 Ring Rows20 Push-ups Rest :60 In teams of two, partners alternate rounds to complete as many rounds and reps … Continue reading

CrossFit Love 090814

Posted on: September 7, 2014

Level 1 – Fitness 15:00 Warm-up including Ring Work and Shoulder 2 Overhead Skills 3 rounds of ring stability:30 top of the dip hold:30 off:30 bottom of the dip hold :30 off In 10:00 build up to a heavy Press … Continue reading

“Battle in the Box” Workout #3

Posted on: September 5, 2014

Workout #3 For Time: The Second Street Run – 50 Thrusters @ 95 lbs., 200 Double-unders Rules: The teams will race through Second Street (little under a mile) and then back to CrossFit Love. Only when both athletes return to the box … Continue reading

CrossFit Love 090514

Posted on: September 4, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude posterior chain prep and barbell skill work for time:30 Ground to Overhead @ 95 / 6530 Pull-Ups400 Meter Run20 Push Press @ 95 / 6520 Pull-Ups400 Meter Run10 Front Squat @ … Continue reading

“Battle in the Box” Workout #1

Posted on: September 4, 2014

Workout #1 For time:  200M Prowler Push @ 180 pounds (the athletes run as a pair, one athlete pushing the sled, one athlete running without, sled trade offs can occur at anytime.)  200M MB Run @ 20 lbs. (running again as a … Continue reading

CrossFit Love 090414

Posted on: September 3, 2014

Level 1 – Fitness 15:00 of coaches mobility, flexibility, and dynamic warmupinclude lower body mobility Front Squat 3 x 10 @ 30×1 3 Rounds Ring Rows 3 x 10 – 12 @ 2111Rest :3050 DUsRest :30 500M Row TT Rest … Continue reading

“Battle in the Box” Workout #4

Posted on: September 3, 2014

Workout #4: 21-15-9-9-15-21 Deadlifts & Burpee Box Jump Overs Rules: Each TEAM will race through 21 – 15 – 9 – 9 – 15 – 21 of Deadlifts and Burpee Box Jump Overs. One athlete will preform 21 – 15 – … Continue reading

CrossFit Love 090314

Posted on: September 2, 2014

Level 1 – Fitness 20:00 of coaches mobility, flexibility, and dynamic warmupinclude shoulder mobility emphasis DB Push Press 4 x 4 – 6 @ 45 – 55 / 25 – 35lbs BB Alt Reverse Lunges3 x 10 R then L … Continue reading

CrossFit Love 090214

Posted on: September 1, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude BND total body warmup In 12:00 build up to a HVY TGUinclude a sychrinized step by step group rep 3 x Max Rep Pullups Rest :60 after each round 12:00 AMRAP … Continue reading

CrossFit Love 090114

Posted on: August 30, 2014

LABOR DAY WORKOUT  Join us Monday, September 1, for a Hero WOD! Level 1 and level 2 will both be at 9:30am and level 3 at 11am.  The 9:30am class will be open to 16 members…come ready for a partner … Continue reading

CrossFit Love 083014

Posted on: August 29, 2014

Level – Fitness 10:00 of coaches dynamic warmuptotal body BND moblitly In 20:00, build up to a heavy Bench Press In 15:00, perform 5 x :30 DU skill setsalong with DU drills and tips 14:00 AMRAPSprint 1 Mile 100 DUs … Continue reading

CrossFit Love 082914

Posted on: August 28, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude posterior chain prep In 15:00 build up to a heavy Deadlift  30 Burpee Box Jump Overs Good Morning 3 x 10 then Ring Rows 3 x 10 Partner posterior chain stretching … Continue reading

CrossFit Love 082814

Posted on: August 27, 2014

Level 1 – Fitness 15:00 of coaches mobility, flexibility, and dynamic warmupinclude lower body mobility Back Squat 3 x 3 @ 80% of Monday’s Heavy Single 3 Rounds:60 Max DU:30 off :30 Low Plank 4 Rounds 20 KBS 5 Wall … Continue reading

CrossFit Love 082714

Posted on: August 26, 2014

Level 1 – Fitness 20:00 of coaches mobility, flexibility, and dynamic warmupinclude shoulder mobility emphasis In 12:00 work up to a heavy Push Press 10:00 Kipping Pullup Drills  16:00 EMOMOdd: 10 Burpees Even: 100M Sprint Level 2 – Performance 15:00 … Continue reading

CrossFit Love 082614

Posted on: August 25, 2014

Level 1 – Fitness 20:00 of coaches dynamic warmupinclude BND total body warmup BB Alt Front Rack Lunges 3 x 8 R then L 4 Rounds6 Alt TGUs8 – 12 Ring Rows @ 3111:30 Low Plank 18 – 12 – … Continue reading

CrossFit Love 082514

Posted on: August 24, 2014

Level 1 – Fitness 10:00 of coaches dynamic warmupinclude BND front squat mobility and overhead prep Back Squat 1 x 5 @ 65%1 x 5 @ 70%2 x 3 @ 75%1 x 2 @ 80%1 x 1 @ 90%4 x … Continue reading