West LA CrossFit WOD: Saturday 4/19/14

 

Who's ready for the Masters comp? Photo by Chung Tang

Who’s ready for the Masters comp?
Photo by Chung Tang

8am Lifting Session
Bench Press-Find your 1RM
Weighted Pull-Up-5-5-3-3-3
then
5×10 Bar OH Walking Lunges
then “Sling Box”

9:30am CrossFit
“Slingbox”
As many reps as possible in 14 mins of:
10 Wall Ball Shots 20/14 (10 ft target)
10 Toes to Bar
200 Meter Run
10:30am CrossFit Elements
Review Wall Ball Shots and Toes to Bar
then complete “Slingbox”

West LA CrossFit WOD: Friday 4/18/14

Ready to Rumble

Ready to Rumble

TEST DAY
Front Squat

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

West LA CrossFit WOD: Thursday 4/17/14

Photo by Chung Tang

Photo by Chung Tang

Recovery WOD
600 Meter Run
5 Rounds of:
5 Pull Ups
10 Push-Ups
15 Sit-Ups
600 Meter Run
5 Rounds of:
5 Pull Ups
10 Push-Ups
15 Sit-Ups
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm Advanced with the Grizzley!
5×5 Strict HSPU
5×5 Deficit HSPU
5 x Shoulder Stand to L sit (use the wall today)
Accumulate 2mins of L Sit-Every time you come down complete 3 Burpee Box Jumps

West LA CrossFit WOD: Wednesday 4/16/14

10157269_10152022474137916_1836808331_nTEST DAY
Deadlift 1RM
WOD Times-6am, 7am, 12:15pm, 5pm, 7pm, 8pm