West LA CrossFit WOD: Saturday 11/29/14

Screen Shot 2014-11-27 at 11.09.54 PM8am Lifting and den sum
3 rounds NOT for time of:
20 GHDSU
10 Strict Bent Over Barbell Rows – you choose weight.
then
Bench Press 5-5-5-25
then complete “Dotcom”

9:30 CrossFit
“Dotcom”
Teams of 2 complete for time
12-9-6 Burpee Over Box (athlete 1 completes 12 followed by athlete 2, athlete 1 completes 9 followed by athlete 2…
200 Meter Run together
12-9-6 Toes to bar
200 Meter Run together
12-9-6 DB Thruster
200 Meter Run

10:30 Elements
Review Toes to Bar and learn proper modifications to progress this movement
Complete for time:
15-12-9 reps of
Squats
Box Jumps
Toes to Bar

West LA CrossFit WOD: Friday 11/28/14

Screen Shot 2014-11-27 at 9.17.18 PM“Jenny”
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

WOD Times-8:30 and 9:30am

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