West LA CrossFit WOD: Wednesday 10/1/14

10590581_10152375916076500_6905948650468283065_n“Pistol Pull”
20 min AMRAP of
200 Meter Run
10 Pull-Ups
*1st set strict, 2nd set Traditional kip, 3rd set butter fly… rotate through this pattern.  If you do not butterfly yet, alternate between strict and kip.

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

 

West LA CrossFit WOD: Tuesday 9/30/14

10628047_378157769004771_8168379355007592962_n

Remember this guy?

“Main Site Mayhem”
7 rounds for time of:
7 Dumbbell Thrusters (45/30)
1 Legless Rope climb

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

6pm Advanced
EMOTM for 14 mins complete:
7 Hang Power Snatch
5 Back Squat
then
Snatch Balance 3-3-3-3-3 Building

7pm Elements
7 Rounds for time of:
7 DB Thrusters
3 x 3 count Rope pulls

West LA CrossFit WOD: Monday 9/29/14

10304348_802097716477905_7254431415848807064_n

Dawn Patrol

“Lag a Nag”
EMOTM for 20 mins complete:
min 1: 7 Hang Power Cleans (for load)
min 2: 10 Burpee over bar
min 3: 12 Wall Ball Shots (11 to 20/14 to 10)
min 4: 20 Second Handstand Hold
Record load on bar and hash mark for any mins you were unable to complete the set withing the 60 second mark.

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

7pm Elements
Review Hang Power Cleans then,
EMOTM for 10 mins complete:
min 1: 7 Hang Power Cleans
min 2: 10 Burpees
then EMOTM for 10 mins complete:
min 1: 10 Wall Ball Shots
min 2: 20 second Handstand at Wall

West LA CrossFit WOD: Saturday 9/27/14

10671474_929883783692132_35225583933307295_n8am Liftingand then Some
Bench Press 10-8-6-4-2 (building)
then EMOM for 10 mins of:
Odd: 3 Touch n Go Squat Snatch (60%ish)
Even: 3-5 Muscle ups
then
3 Rounds of “The Chief”  5 rounds if time permits.

9:30am CrossFit
“The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans
6 Pushups
9 Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

10:30am CrossFit
Review Power Clean technique
then
3 Rounds of “The Chief”