West LA CrossFit WOD: Friday 10/24/14

Screen Shot 2014-10-23 at 8.45.34 PM5 Rounds of:
7 BTN Shoulder Press (as close to jerk grip as possible)
:10 Handstand Hold (preferably center of room)
7 V-Ups
:10 Static Front Squat (85/55)

Lurong Living WOD #7 of sorts
AMRAP 7 mins of:
6 Handstand Push Ups or Hand Release Push Ups
8 KB Swings (28-32/20-24)
12 Deadlifts (185/115)

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

West LA CrossFit WOD: Thursday 10/23/14

Screen Shot 2014-10-23 at 12.16.03 PM“Technical Difficulties”
AMRAP 12 mins
10 Toes to Bar
7 Power Clean
4 Front Squats
200 Meter Run
1 Rope Climb

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

6pm Advanced
Snatch Grip BTN Push Press
Handstand Straddle Down
Seated L Rope Pull Ups
Snatch Practice

West LA CrossFit WOD: Wednesday 10/22/14

Screen Shot 2014-10-21 at 11.16.09 AMDon’t forget to claim your partner for the Halloween partner workout.  Costumes recommended.

2 minutes Max Reps KB Snatch (24/16kg)
then directly into 8 minute AMRAP of:
16 OH Walking Lunges (45/25lb plate)
8 Lateral Box Jumps 20″
12 Wall Ball Shots (20/14)
then directly into
2 minutes max rep KB Snatch (24/16kg)

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

West LA CrossFit WOD: Tuesday 10/21/14

Screen Shot 2014-10-20 at 12.54.21 PM

“Shay Shay”

10 Rounds not for time of:
3 Back Squats (medium load) across
5 Strict Ring Dips (Adv=1 MU + 2 more Ring Dips)
1 Wall Walk (nose to wall)
Record Load and place a **next to your name if you did the Adv version.

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

6pm Advanced
Build to a max Hang Power Clean
Build to a max Power Clean
Take 10 min to practice heavy Split Jerks