West LA CrossFit WOD: Tuesday 7/22/14

10489854_1453036228301215_5363236062472581689_nPart 1:
5-4-3-2-1 Strict Toes to Bar
Part 2:
“Hot Honey”

AMRAP in 9 mins of:
6 Push Press (95-115/65-95)
9 Deadlift
12 Box Jumps

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

6pm Advanced
Front Squat
If time permits-
AMRAP 5 mins of:
10 GHD Sit-Ups
10 KBS

7pm Elements
Same workout as above

West LA CrossFit WOD: Saturday 7/19/14

Here come The Games!

Here come The Games!

8am Lifting Session:
Back Squat
3 x 3 @ 70%
3 x 3 @ 80%
3 x 3 at 90%
then complete the following for time:
100-80-60-40-20 Double Unders
12-10-8-6-4 Alternating 1-arm Dumbbell Snatch

9:30 CrossFit
“Super Cindy” (courtesy of our friends @ DT CrossFit)
AMRAP for 15 mins of:
1 Thruster
1 Round of Cindy
2 Thrusters
1 Round of Cindy
3 Thrusters
1 Round of Cindy
and so on…
(M: 95/W: 65)

10:30 Elements
Review Front Squat and Push Press
Learn and practice Thrusters
AMRAP 7 mins of:
5 Thrusters
10 Sit-Ups

West LA CrossFit WOD: Thursday 7/17/14


It's coming

It’s coming

Workout Of the Day
Take 10 mins to build into a Hang Power Snatch
Teams of 2, one person working at a time (except for the dummy carry)
For time:
600 meter Dummy Carry
25 Box Jump Overs
35 Toes to Bar
45 KBS (28/20)
55 DB Thrusters (45/30)
600 Meter Dummy Carry
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm ADV
9-7-5 reps of:
Muscle Up (Muscle Up transitions on the floor or box)
Squat Snatch (135/95)

West LA CrossFit WOD: Wednesday 7/16/14


Photo by Viki Chan

Workout of the Day
4 Rounds of:
45 second Plank with plate on low back
20 second Hollow Body Hold with 5lb plate on feet
Take as little rest as possible between exercises
4 Rounds for time of:
200 Meter Run
8 Clean and Jerks
3 sets of 45 second Barbell Overhead hold

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