West LA CrossFit WOD: Saturday 2/28/15

8:00 and 9:30am CrossFit will be 15.1 AND 15.1a
10:30 CrossFit 1 will do only the scaled version of 15.1 (not 15.1a)


West LA CrossFit WOD: Friday 2/27/15

Screen Shot 2015-02-26 at 8.35.25 PM

Screen Shot 2015-02-26 at 8.41.04 PMWOD TIMES-6am, 7am, 12:15pm, 5pm, 6pm

Click here for a detailed explanation of this workout including options to scale movements.


West LA CrossFit WOD: Thursday 2/26/15

Screen Shot 2015-02-25 at 7.40.38 PMA.) Strength
Complete 5 Rounds for Quality of:
10 Seated DB Shoulder Press
5 Strict Toes to Bar
5 Reverse Grip Pull-Ups

B.)  Conditioning
Start with 3 Burpees
100 Double DB Hang Power Snatch (medium load)
Every min on the min complete 3 Burpees

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Open Announcement and practice session, 8pm


West LA CrossFit WOD: Wednesday 2/25/15

Better everyday!

Better everyday!

A)  Strength
3 sets of 10 Supine Hollow Body, Straight arm lat pull-Downs
3 sets of 10 DB Row (med-heavy load)

B) Team Building
In a Team of 3 complete 3 rounds for time of:
Max Reps in 3 mins of Wall Ball Shots
500 Meter Team Dummy Carry

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