West LA CrossFit WOD: 10/31/14

photo“Shiver, Shriek, Shake”
Costumes are highly encouraged today!
This is a 3 part workout with 2 scores.  Part 1 is the first score, and a final time for all 3 parts completed.
Part 1.) Shiver
With a partner complete the following:
3 min-Row for cals
3 min AMRAP-10 Thrusters (45/35) + 10 Pull-Ups
One athlete starts at row, the other starts at Thrusters then they switch.
This is for a grand total of cals + reps between both athletes.
Part 2.) Shriek
At the 8 min mark, in teams of 2 complete:
20 synchronized Burpee Plate lifts (45/25)
20 synchronized OH Reverse Lunges (45/25)
6 Rope Climbs
50 KBS (32/24kilo)
40 DB Shoulder to Overhead (45/30)
30 Burpee Over Box (24/20)
40 KBS
30 DB Shoulder to Overhead
20 Burpee Over Box
30 KBS
20 DB Shoulder to Overhead
10 Burpee Over Box
6 Rope Climbs
20 synchronized Burpee Plate lifts
20 synchronized OH Reverse Lunges
Part 3.) Shake
Run 600 Meters together
Record time finished the entire workout.

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

West LA CrossFit WOD: Thursday 10/30/14

 

Name that Zombie

Name that Zombie

WOD
3 rounds for time of:
Run 200 meters
20 Ring Rows
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

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

6pm Advanced
Choose a gymnastics skill you want to refine.  Tina will come around and help you with your technique.
then
Lifting Session of:
Back Squat 5-5-5-5
Shoulder to Overhead 3-3-3-3

 

West LA CrossFit WOD: Wednesday 10/29/14

photo“Devil Dog”
AMRAP in 15 mins of:
10 Power Cleans (135/95lbs)
10 Wall Balls (20/14lbs)
10 Toes To Bar

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

West LA CrossFit WOD: Tuesday 10/28/14

Who's that Zombie?

Who’s that Zombie?

DO NOT FORGET TO CLAIM YOUR PARTNER FOR FRIDAY’S “HALLOWEEN THROWDOWN” AND GET THOSE COSTUMES TOGETHER!

“Child’s Play”
Repeat part 1 and 2 for a total of 2 cycles
Part 1.) AMRAP for 3 mins
3 Deadlifts (205/155)
6 Hang Power Snatch (75/55)
9 Sit-Ups (feet anchored)
Rest 3 mins
Part 2.) Row 3 mins for max distance in meters
Rest 3 mins
Record score for part 1 and 2 for each round.

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

6pm Advanced
“Child’s Play 2
Repeat part 1 and 2 for a total of 2 cycles
Part 1.) AMRAP for 3 mins
3 Deadlifts (205/155)
6 Hang Squat Snatch (105/75)
3 Muscle Ups
Rest 3 mins
Part 2.) Row 3 mins for max distance in meters
Rest 3 mins
Record score for part 1 and 2 for each round.