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.

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)
21-15-9 reps for time:
Pull Ups
Ring Dips

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


West LA CrossFit WOD: Thursday 8/28/14

3 sets per leg x 10-Back Rack Bulgarian Split Squat (building)
Record Load
500 Meter Row for time
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

West LA CrossFit WOD: Wednesday 8/27/14

Complete the following for time:
3 Rounds of:
6 Push Jerks (135/95lbs)
200 Meter Run
12 Toes to Bar (unbroken for advanced)
3 Rounds of:
6 HSPUs (strict for advanced)
12 Deadlift (135/95lbs)
30 Double Unders (unbroken for advanced)

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