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West LA CrossFit WOD: Tuesday 10/21/14

Screen Shot 2014-10-20 at 12.54.21 PM

“Shay Shay”

“Bedazzled
10 Rounds not for time of:
3 Back Squats (medium load) across
5 Strict Ring Dips (Adv=1 MU + 2 more Ring Dips)
1 Wall Walk (nose to wall)
Record Load and place a **next to your name if you did the Adv version.

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 7pm Elements, 8pm

6pm Advanced
Build to a max Hang Power Clean
Build to a max Power Clean
Take 10 min to practice heavy Split Jerks

Krav Maga Curriculum: Monday 10/20/14

LEVEL 1

  • Movement/Pivoting
  • Review: Straight Punches, Heel Strikes, Elbow #1
  • Choke from Front, with Push
  • Choke from Behind, with Push

LEVEL 2

  • Focus Mitt Combinations
  • Palm.Heel Strikes (variable angles, standing, on ground)
  • Exit from Mount
  • Guard, Stand Up/Escape
  • Guard, Striking
  • Choke from Behind, on Ground (Mounted)

LEVEL 3

  • Overhand Right
  • Thai Pad Combinations
  • Outside Defenses #1-4
  • Sparring Drills

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Monday 10/20/14

Screen Shot 2014-10-19 at 10.34.16 AM“The Rundown”
Complete the following for time:
75 Burpees
100 KBS (24-32/16-24kilos)
75 Pull-Ups
100 Double Unders
2 Mile Run
**Partition the movements and reps any way you’d like, including the run.

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm Elements

8pm Elements
Complete the following for time:
60 Burpees
75 KBS (24-32/16-24kilos)
60 Banded Pull-Ups
25 Double Unders
1 Mile Run
**Partition the movements and reps any way you’d like, including the run.

Krav Maga Curriculum: Sunday 10/19/14

LEVEL 1

  • Straight Punches
  • 360 Defenses
  • Mixed Defenses
  • Aggression Drills!

LEVEL 2

  • Review: Striking targets behind defender
  • Striking Drills (Target Acquisition)
  • Choke Review
  • Headlock from Behind (Bar Arm; Carotid)
  • Snap Downs

LEVEL 3

  • Review: Back Kick
  • Spinning Back Kick
  • Hairgrabs, (Front, Side, Behind) (Impending Knee)
  • Review: Headlock from Behind
  • Headlock from Behind, Leverage on Fingers

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

Krav Maga Curriculum: Saturday 10/18/14

LEVEL 1

  • Straight Punches (High, Low)
  • Advancing Straight Punches
  • Inside Defenses (High, Low)
  • 360 Defenses

LEVEL 2

  • Choke while Mounted
  • Headlock/Close Choke while Mounted
  • Mounted, Trap & Roll, Exiting from Guard
  • Choke from Behind, on Ground (Mounted)
  • Ground/Standing Self-Defense Drills

LEVEL 3

  • Self-Defense Review: Chokes, Headlocks, Bearhugs
  • Forward Roll
  • Forward Roll/Back Fall Break
  • Handgun from Behind, Touching
  • Stress & Disorientation Drills

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Saturday 10/18/14

Screen Shot 2014-10-17 at 3.47.04 PM8am Lifting and Then Some
Bench Press
3-3-2-1-1-3-5
Loads-70-80-85-90-95+-85-80%
then complete “Baby Benelli”

9:30 CrossFit
“Baby Benelli”
AMRAP 12 mins of:
5 Power Cleans
7 Burpees (over bar)
9 Toes to Bar
Post load and time

10:30 Elements
Review Power Cleans
“Newbie Benelli”

AMRAP 7 mins of:
5 Power Cleans
7 Burpees
5 Toes to Bar

Krav Maga Curriculum: Friday 10/17/14

LEVEL 1

  • Movement
  • Advancing Straight Punches
  • Inside Defenses (High & Low)
  • 360 Defenses

LEVEL 2

  • Review: Knees + controlling/turning opponent, various holds
  • Defensive Front Kick
  • Defensive Front Kick with Approach
  • Bearhug, Behind (arms caught)
  • Bearhug, Behind (arms free)
  • Review: Choke from Behind
  • Choke from Behind, with Pull

LEVEL 3

  • Review: Elbows, Knees
  • Thai Pad Combinations
  • Review: Bearhug from Behind (all), Choke from Behind
  • Bearhug, Behind (Leverage on Finger)
  • Full Nelson (Standing)

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Friday 10/17/14

Screen Shot 2014-10-16 at 2.11.17 PM“Jitterbug”
2 Rounds of:
10 L DB Hang Power Snatch (45-50/25-30)
10 High Box Jumps (30/24)
10 R DB Hang Power Snatch
10 High Wall Ball Shots (12ft/11ft)
2 Round of:
200 Meter Front Rack KB Carry (24/16 kilo)
40 Sit-Ups (heels anchored to pull w Hammies)
2 Rounds of:
15 Back Squats (155/105)
50 Double Unders

WOD Times-6am, 7am 12:15pm, 5pm, 6pm

Krav Maga Curriculum: Thursday 10/16/14

LEVEL 1

  • Review: Front Kicks
  • Round Kicks
  • Ground Position: Back/Side
  • Kicking from the Ground
  • Getting up form the Ground

LEVEL 2

  • Sprawling
  • Focus Mitt Combinations
  • 360 Defenses + Counterattacks
  • Defense vs. Knee Grab

LEVEL 3

  • Focus Mitts
  • Review: Uppercut Defenses
  • Review: Front Kick to Groin, Offensive Front Kick
  • High Front Kick
  • Defense vs. High Front Kick
  • Defense vs. Front Kick to Vertical Target (Pluck)
  • Recognition Drills

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Thrusday 10/16/14

Screen Shot 2014-10-15 at 5.10.21 PMA. Strength Set:
Take 15 mins to build into a heavy 3 Front Squat

B. “Seven in Heaven

7 min AMRAP:
7 Wall Ball Shots (11ft 20lb/10ft 16lb)
7 KBS (24/16)
7 Burpees

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm Advanced-From Tuesday
Snatch Work:
Snatch Grip Push Press-Work up to a heavy single
OHS-Work up to a heavy single
Snatch Balance-Work up to a heavy single
Snatch -Work up to a heavy single

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