West LA CrossFit WOD: Wednesday 11/26/14

Screen Shot 2014-11-25 at 7.56.08 AM“Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Record number of pull-ups completed for each round.

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

West LA CrossFit WOD: Tuesday 11/25/14

Battleship WOD

Battleship WOD

WOD
Complete 10 sets of the following complex:
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
Moderate Load, maintain position and work the technique.
then
AMRAP in 5 mins of KB Turkish Get-Up on the R
rest
AMRAP in 5 mins of KB Turkish Get-Up on the L
Start TGUs from floor today
Record max load completed on the complex followed by AMRAP 1 then AMRAP 2 with load.

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

6pm Strength Training
6 x 3 sec Pause DL (any grip) Triple Build
3 x 20 GHD Back Extension
3 x 10 sec Hollow Chin Over Bar
3 x 10 Ring Dip

7pm Elements
Practice the following complex for a min of 10 sets
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
then
AMRAP in 3 mins of DB Turkish Get-Up on the R
rest
AMRAP in 3 mins of DB Turkish Get-Up on the L

West LA CrossFit WOD: Saturday 11/22/14

-28am Lifting and then some
3×5 Shoulder Press
3×5 Bench Press
then complete “Pop Tart”

9:30am CrossFit
“Pop Tart
3 Rounds for time of:
10 Pull Ups
500 Meter Row
Rest 2 mins
3 Rounds for time of:
15 Weighted Sit-Ups (use a heavy DB)
400 Meter Run
Rest 1 min
Accumulate 2 min L Sit
Record time for part 1, part 2, and how many times you came down on L-sit.

10:30 Elements
Spend some time learning how to tap swing and kipping pull-ups
then complete “Pop Tart”

West LA CrossFit WOD: Friday 11/21/14

IMG_1165WOD
Build up to your heaviest set of 5 rep KB Snatch and complete 5×5 on each side.
Then
Complete 4 Rounds
AMRAP in 3 mins of:
20 Double Unders (unbroken)
10 Toes to Bar
5 HSPUs
Rest 1 min

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