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West LA CrossFit WOD: Tuesday 8/2/14

10636667_307081476135659_8480685692219074796_oWOD
NPGL-Echo race training
In teams of 2:
40 DB Snatch (55-60/35-40)
40 Toes to Bar
40 Thrusters (105/75)
Time cap 5 mins, rest for 1 min and repeat

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

6pm Advanced
5 x 5 Front Squat @ (33×2) lighter load
Front Squats 7-7-7-5-5 Building (complete sets as fast as possible)

7pm Elements
Learn/review DB Snatch, Toes to Bar, and Barbell Thrusters
In teams of 2:
20 DB Snatch
20 Toes to Bar
20 Thrusters

West LA CrossFit WOD for Labor Day

Crossift 8:30 and 9:30am

Team of 4 Partner WOD
35 minute AMRAP
Each athlete will start at a station
Team must acquire a TOTAL # points in 35 minutes. 1 point for every rep completed and 1 point for every run

100m run
kettle bell swings 20/16kg
OH squats 75/55#
Burpee box jumps 24/20″

5 Bonus station- each rope climb 10 points.

Station 5 is a bonus but not required. You can do this instead of stations 2,3 and 4. But can only be done once between each run for each athlete.

However there is a penalty if at anytime the kettle bell or barbell touch the floor before the runner gets back you have to immediately deduct 5 points from your current score.

Krav Maga Curriculum: Monday 09/01/14

LEVEL 1

  • Straight Punches
  • Sprawling
  • Front Kicks
  • Choke from the Front

LEVEL 2

  • Review: Front Kicks, Round Kicks
  • Review: Inside Defenses
  • Switch Kicks
  • Kick Combinations
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)
  • Diagonal Downward Round Kick

LEVEL 3

  • Review: Front Kicks, Knees, Uppercut Back Kick
  • Review: Basic Bearhugs
  • Bearhug from Behind (leverage on finger)
  • Bearhug from Front (lifting)
  • Bearhug from Behind (lifting)
  • Stress/Aggression Drills

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

“”

Krav Maga Curriculum: Sunday 08/31/14

LEVEL 1

  • Heel strikes, Hammerfists
  • Ground and Pound
  • Knees
  • Headlock from Behind

LEVEL 2

  • Punch/Kick Combinations
  • Low Straight Punches
  • Inside Defenses:
    • with Counterattacks
    • vs. Front Kick to Body
  • Defense vs. Front Kick (Outside Stabbing)

LEVEL 3

  • Side Control:
    • Top & Bottom Positions
    • Elbow Escape
    • Reversal
  • Ground Sparring

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

“”

Krav Maga Curriculum: Saturday 08/30/14

LEVEL 1

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

LEVEL 2

  • Review: Headlock from Side
  • Headlock from Behind
  • Choke form Behind, with Pull
  • Snap Downs
  • Recognition Drills

LEVEL 3

  • Focus Mitt Combinations
  • Review:
    • Punch Defenses (Inside & 360)
    • Inside Defense vs. L/R
    • Inside Defense vs. L/R (Lean Back & Trap)
  • Outside Defenses (1-4)
  • 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: Saturday 8/30/14

image8am Lifting Session
Handstand Walk Drills
Handstand Walk for Distance
WOD
7 Rounds for time of:
12 Wall Ball Shots
8 Shoulder Scratchers (or 1 wall walk/nose to wall)
Then
Bench Press
10×3 @ 87.5% move through sets as quickly as possible

9:30am CrossFit
7 Rounds for Time of:
12 Wall Ball Shots
1 Wall Walk (nose to wall)

10:30 Elements
Learn the 3 Position Power Snatch
High hang PS
Mid thigh PS
Just below Knees PS
Then
EMOTM for 14 mins
Odd: 10 Wall Ball Shots
Even: 20 second plank

Krav Maga Curriculum: Friday 08/29/14

LEVEL 1

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

LEVEL 2

  • Review: Front/Round Kicks
  • Switch Kicks (Front, Round)
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect w/Leg)
  • Defense vs. Front Kick (Outside Stabbing)
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)

LEVEL 3

  • Thai Pad Combinations
  • Full Mount, Side Control Position & Escapes
    • Trap & Roll
    • Elbow Escape
    • Reversals
  • Recognition & Ground Drills

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

“”

West LA CrossFit WOD: Friday 8/29/14

Happy birthday to Sam the Great!

Happy birthday to Sam the Great!

Pistol Practice:
Complete 50 Pistols (25 per leg broken any way you’d like)
Beginners-scale as needed
Advanced-try weighted sets of 5 reps (building)
WOD”
21-15-9 reps for time:
Pull Ups
Ring Dips

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

 

Krav Maga Curriculum: Thursday 08/28/14

LEVEL 1

  • Straight Punches (High, Low)
  • Compound Movement
  • Combinations: Punches & Kicks
  • Ground: Position & Movement

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

  • Focus Mitt Combinations (Standing, Ground)
  • Ground:
    • Arm Bar from the Guard
    • Guard Escape (Stacking)
    • Overcoming a standing opponent with Takedown

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

“”

West LA CrossFit WOD: Thursday 8/28/14

WOD
3 sets per leg x 10-Back Rack Bulgarian Split Squat (building)
Record Load
then
500 Meter Row for time
then
KB Complex (24/16kilo)
5 Cycles of 3 KB Snatches + 1 Turkish Get-Down, swing to the other arm
4 Cycles
3 Cycles
2 Cycles
1 Cycle per arm.
See if you can make it through the entire complex without putting the bell down.
Record how many times you put the bell down if any.

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

6pm Advanced
EMOTM for 14 mins of:
Odd: Power Clean + Hang Clean + Clean
Even: 6 Toes to Bar

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