tag:blogger.com,1999:blog-55341327353250669012024-03-19T04:15:14.836-05:00BU CrossFitForging Elite FitnessMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.comBlogger5661125tag:blogger.com,1999:blog-5534132735325066901.post-43076198705318251102024-03-19T00:00:00.002-05:002024-03-19T00:00:00.141-05:00WOD<p> Clean and Jerk<br />
3-3-3-3-3<br />
Post loads to comments:</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-7252017420256574992024-03-18T00:00:00.001-05:002024-03-18T00:00:00.135-05:00WOD<p>As Many Rounds as possible in 12 minutes of:<br />
15 Ring Dips<br />
10 Pull ups<br />
6 HSPU<br />
9 One legged squats (alt)
</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-19108510130821386822024-03-17T00:00:00.001-05:002024-03-17T21:39:29.673-05:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-59496234680188246152024-03-16T00:00:00.001-05:002024-03-17T21:38:39.515-05:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-70224970821173232392024-03-15T00:00:00.004-05:002024-03-15T00:00:00.133-05:00WOD<p>Hang Cleans, 80%-90%-95%-100%<br />
4-4-2-2-1<br />
Hand Power Cleans<br />
4-4-2-2-1<br />
Cleans<br />
4-2-2-1-1<br />
Post Loads to comments:
</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-45219982407989266782024-03-14T00:00:00.006-05:002024-03-14T00:00:00.144-05:00WOD<p> <strong>Open Workout 24.2</strong></p>
<p>As many rounds and reps as possible in 20 minutes of:<br />
300-meter <a href="https://www.crossfit.com/essentials/rowing?utm_source=owned&utm_medium=internal&utm_campaign=mswod">row</a><br />
10 <a href="https://www.crossfit.com/essentials/the-deadlift?utm_source=owned&utm_medium=internal&utm_campaign=mswod">deadlifts</a><br />
50 <a href="https://www.crossfit.com/essentials/the-double-under?utm_source=owned&utm_medium=internal&utm_campaign=mswod">double-unders</a></p>
Post rounds and reps completed to comments:<br />Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-26427082562885607822024-03-13T00:00:00.003-05:002024-03-13T00:00:00.130-05:00WOD<p>For time:<br />
50 <a href="https://www.crossfit.com/essentials/the-ghd-sit-up?utm_source=owned&utm_medium=internal&utm_campaign=mswod">GHD sit-ups</a><br />
40 <a href="https://www.crossfit.com/essentials/the-overhead-squat?utm_source=owned&utm_medium=internal&utm_campaign=mswod">overhead squats</a><br />
30 <a href="https://www.crossfit.com/essentials/the-burpee-2?utm_source=owned&utm_medium=internal&utm_campaign=mswod">burpees</a><br />
20 <a href="https://www.crossfit.com/essentials/the-kipping-handstand-push-up?utm_source=owned&utm_medium=internal&utm_campaign=mswod">handstand push-ups</a><br />
10 <a href="https://www.crossfit.com/essentials/the-kipping-muscle-up?utm_source=owned&utm_medium=internal&utm_campaign=mswod">ring muscle-ups</a> </p><p>Post time to comments:</p><p> <br /></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-64285398433685342482024-03-12T00:00:00.001-05:002024-03-12T00:00:00.139-05:00WOD<p>5 rounds for time:<br />
12 <a href="https://www.youtube.com/watch?v=IJZpz5C1dAA">knees-to-elbows</a><br />
12 weighted alternating <a href="https://www.crossfit.com/essentials/the-single-leg-squat?utm_source=owned&utm_medium=internal&utm_campaign=mswod">single-leg squats</a></p><p>Post number of rounds to comments:</p><p> <br /></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-33657866768187872262024-03-11T00:00:00.001-05:002024-03-11T00:00:00.131-05:00WOD<p><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;">Front Squats </span></p><p><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;"> </span><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;">7-5-3-1</span></p><p><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;"> </span><br style="-webkit-text-size-adjust: auto; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;" /><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;">3 Rounds for time of:</span><br style="-webkit-text-size-adjust: auto; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;" /><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;">40 Squats</span><br style="-webkit-text-size-adjust: auto; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;" /><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;">20 Hang Cleans (squats) 95/65lbs</span><br style="-webkit-text-size-adjust: auto; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;" /><span style="-webkit-text-size-adjust: auto; background-color: #fff6d2; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 18.98px;">Post loads and time to comments:</span></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-75909599430445880752024-03-10T00:00:00.001-06:002024-03-10T19:29:50.759-05:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-75657628578415663192024-03-09T00:00:00.001-06:002024-03-10T19:29:24.722-05:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-86526975604531215652024-03-08T00:00:00.001-06:002024-03-08T00:00:00.125-06:00WOD<p>"<b>Cindy</b>"<br />
Complete as many rounds in 20 minutes as you can of:<br />
5 Pull-ups<br />
10 Push-ups<br />
15 Squats<br />
OR<br />
"<b>Mary</b>"<br />
Complete as many rounds in 20 minutes as you can of:<br />
5 Handstand Push-ups<br />
10 One legged squats, alternating<br />
15 Pull-ups<br />
Post number of rounds completed</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-12064296637494559612024-03-07T00:00:00.001-06:002024-03-07T00:00:00.130-06:00WOD<p> 3 Rounds for time of:</p><p>Row 500 m</p><p>25 Push ups</p><p>Post time to comments:</p><p><br /></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-55375573254154402082024-03-06T00:00:00.001-06:002024-03-06T00:00:00.240-06:00WOD<p> As Many Rounds as possible in 16 min of:</p><p>15 Kettle bell swings</p><p> 15 Sit ups</p><p>10 Goblet Squats 24/16k </p><p><br /></p><p><br /></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-31407496267875996612024-03-05T00:00:00.002-06:002024-03-05T00:00:00.173-06:00WOD<p>Front Squat<br />
5-5-3-3-1-1 reps<br />
Post load to comments <br /></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-17583741059424546202024-03-04T00:00:00.001-06:002024-03-04T00:00:00.134-06:00WOD<p> Complete Warm up on the board. <br />
Strength<br />
Push Press<br />
3-3-2-2-1<br />
<br />
21-15-9 reps for time of:<br />
Power Clean 155lbs/115lbs<br />
Burpee Box Jump 24/20in<br />
Pull ups Chest to Bar, otherwise normal kipping is a sub.<br />
Post loads and time to comments </p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-67267708825322412212024-03-03T00:00:00.001-06:002024-03-03T20:38:09.512-06:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-81736605469362443602024-03-02T00:00:00.001-06:002024-03-03T20:34:33.833-06:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-36274308696777393262024-03-01T00:00:00.001-06:002024-03-01T00:00:00.133-06:00WOD<p> For Time:<br />
50 Squats<br />
40 Double unders<br />
30 Push ups<br />
20 Sit ups<br />
30 Push ups<br />
40 Double unders<br />
50 Squats<br />
Post your time to comments</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-31264228675734929052024-02-29T00:00:00.003-06:002024-02-29T00:00:00.148-06:00WOD<p>3 Rounds for time of:<br />
10 Power Snatches 135/95lbs<br />
6 one legged squats (pistol) alt. <br />
Run 200m<br />
10 Hand Stand Push ups<br />
Run 200m<br />
6 one legged squats (pistol) alt<br />
Post times to comments <br />
Great to see some post, at least a few are working out!</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-57038829024659107682024-02-28T00:00:00.002-06:002024-02-28T00:00:00.130-06:00WOD<p>5 Rounds for time of:<br />
15 Pull ups <br />
25 Ring Dips<br />
Run 400m<br />
<br />
Post time to comments. <br /></p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-45198365307654659372024-02-27T00:00:00.004-06:002024-02-27T00:00:00.135-06:00WOD<p>As Many Rounds as Possible in 15 minutes of:<br />
50 ft Overhead Lunge 45lb plate<br />
11 Deadlifts 225lbs<br />
11 jump over bar Burpees
</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-65836068500609467612024-02-26T00:00:00.003-06:002024-02-26T00:00:00.143-06:00WOD<p><a href="http://games.crossfit.com/workouts/the-open/2014#tabs-1" target="_blank">Workout 14.1</a><br />
Complete as many rounds and reps as possible in 10 minutes of:<br />
30 double-unders<br />
75-lb. power snatches, 15 reps<br />
Post rounds and reps completed to comments</p>Mike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-5463020085160925632024-02-25T00:00:00.001-06:002024-02-25T20:42:20.362-06:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0tag:blogger.com,1999:blog-5534132735325066901.post-28578807775728872322024-02-24T00:00:00.001-06:002024-02-25T20:42:04.394-06:00Rest DayMike Livergoodhttp://www.blogger.com/profile/07277123837146381433noreply@blogger.com0