West LA CrossFit WOD: Wednesday 9/20/14

imageWOD
For time:
Start with 3 burpees
Complete 50 Thrusters (95/65lb)
EMOTM complete 3 burpees
Then
2 x 60 second hang from bar 

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

KMW West LA CrossFit WOD: Tuesday 8/19/14

WOD

500 Meter Run
2 Rounds of:
20 KBS (24/16)
10 Pull Ups
2 Rounds of:
15 Box Jumps (24/20)
5 Wall Walks
500 Meter Run
15 min cap

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

6pm Advanced
Each set for time. Go for consistency.
2 x 10 shoulder to overhead
4 x 10 reps high hang power Snatch
2 x 15 Toe to Bar unbroken

7pm Elements
For time:
500 Meter Run
2 Rounds of:
10 KBS
10 Pull Ups
2 Rounds of:
10 Box Jumps
3 Wall Walks
500 Meter Run
15 min cap

 

KMW CrossFit WOD: Monday 8/18/14

WOD
For time:
Accumulate 2 mins of L sit in support (rings, parallettes, or boxes)
6 DB Squats each time you come down (35/25)
For time:
50 Back Rack Reverse Lunges (105/75)
20 KB Turkish Get-Ups (24/16) 5 per side, start standing
50 Sit-Ups feet anchored

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

8pm Elements
Accumulate 2 mins of Tuck sit in support (rings, parallettes, or boxes)
6 Goblet Squats each time you come down
For time:
50 Back Rack Reverse Lunges
50 Sit-Ups

KMW CrossFit WOD: Saturday 8/16/14

image8am Lifting Session
1000 meter row at 85% of your perceived exertion
Bench Press 7-7-7-5-5 reps
“Diane”

9:30 CrossFit
For time:
11 Deadlifts
11 HSPUs
10 Deadlifts
10 HSPUs
8 Deadlifts
8 HSPUs
7 Deadlifts
7 HSPUs
5 Deadlifts
5 HSPUs
4 Deadlifts
4 HSPUs
(M:185/135)

10:30 Elements
Learn Deadlift
Practice Handstands
For time:
Push-ups
10 Deadlifts
10 Push Ups
8 Deadlifts
8 PUs
7 Deadlifts
7 PUs
5 Deadlifts
5 PUs
4 Deadlifts
4 PUs