West LA CrossFit WOD: Monday 9/22/14

Gettin after it!

Gettin after it!

Lurong Living WOD 1: The Capacity Test
13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats (115/80)
1 Minute Rest
1 Minute of Shoulder to Overhead (95/65)

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

8pm Elements
Capacity Test scaled appropriately.

West LA CrossFit WOD: Saturday 9/20/14

Malinda, Viki, Sam and Chris are all competing today.  If you're looking for some inspiration, go cheer them on!

Malinda, Viki, Sam and Chris are all competing today. If you’re looking for some inspiration, go cheer them on!

8am Lifting Session
Bench Press
7-7-5-5-3-3-3-3-3
then “Twin Peaks”

9:30 CrossFit
“Twin Peaks”
In teams of 2 complete the following for time, rest 1 min and repeat again for a second time
40 Hang Squat Cleans (125/75lbs)
20 Bar Facing Burpees
30 Hang Power Snatch (125/75lbs)

10:30 CrossFit Elements
Hang Power Clean
Front Squat
Hang Squat Clean
then complete the following for time, rest 2 mins and repeat:
10 Hang Power Clean + Front Squat
10 Bar Facing Burpees
20 KBS

West LA CrossFit WOD: Friday 9/19/14

10414888_10100767474462217_8973530453878693112_nWOD
5 Rounds for time of:
10 HSPUs (scale with 3 Wall Walks)
10 Toes to Bar
rest, then,
5 Rounds for time of:
5 Muscle Up** (bar or rings)
10 V-Ups
**Muscle Up transitions on low rings with feet on box is the next best thing

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

West LA CrossFit WOD: Thursday 9/18/14

Screen Shot 2014-09-17 at 8.50.46 PMWOD
4 Rounds for load
4 Strict Pull-ups (loaded if possible)
4 Front Squats
Then for time:
400 Meter Farmers Carry (35/20)
then
2 sets of 16 alt. Front Rack Reverse Lunges (for load)
Rest as needed between sets

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

6pm ADV
Take 14 mins to build into a heavy Deadlift
then
HSPU practice-strict, kip, deficit…
Compete 25-45 HSPUs for time (skill dependent)