West LA CrossFit WOD: Saturday 7/26/14

Our Naama is having a boy! Congratulations to Namma and Anne Marie!

Our Naama is having a boy! Congratulations to Namma and Anne Marie!

8am Lifting Session
Bench Press
3-3-2-1-1-3-5
Loads-70-80-85-90-95-85-80%
then complete w Squat Cleans
“Hopps-A-Lot

9:30 CrossFit
Hopps-A-Lot
Ascending ladder for 9 mins
20 Double Unders
1 Power Clean + Front Squat
20 Double Unders
2 Power Clean + Front Squat
20 Double Unders
3 Power Clean + Front Squat
20 Double Unders
4 Power Clean + Front Squat
(M: 95/ W: 65lbs)

10:30am Elements
Work the Front Squat Position then the Power Clean
then
Hopps-A-Lot Too
Ascending ladder for 9 mins
5-10 Double Unders (or 20 singles)
1 Power Clean + Front Squat
5-10 Double Unders
2 Power Clean + Front Squat
5-10 Double Unders
3 Power Clean + Front Squat
5-10 Double Unders
4 Power Clean + Front Squat

West LA CrossFit WOD: Friday 7/25/14

from camera 151“Semiautomagic”
Complete for time:
100 KBS (24/16kilos)
100 Burpees
You may partition the sets any way you’d like

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

West LA CrossFit WOD: Thursday 7/24/14

photoGrace
30 Clean and Jerks for time

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

6pm Advanced
Pistol Work
3 sets: 3-3
3 sets: 3-3 Weighted
3 sets: 3-3 Overhead
then
For time:
20 HSPUs
7 Muscle Ups
Rest and repeat for 2 sets
then learn Forward Roll from support

West LA CrossFit WOD: Wednesday 7/23/14

10574248_743473069043291_8509554138509117233_nWorkout of the Day
For time:
1000 Meter Row
2000 Meter Run
then
6 Rounds for QOM:
9 DB Rows
30 second Squats for consistent (work on speed)
6 Strict Pull Ups (weighted is an option)

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