West LA CrossFit: Thursday 4/24/14

1941556_10152009735028325_825481518_oBack Squat
Complete 1 set of each:
3 cycles x 15 Oscillating Squats
3 cycles x 10 Oscillating Squats (Bar Only)
Complete 3 sets of:
3 cycles x 5 Oscillating Squats (95+/55+)
Complete 5 sets of:
3 cycles x 3 Oscillating Squats (Heaviest Possible)
45 second Static Barbell Hang (135/95) 10 second rest directly into a 45 second Hang from the bar

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

6pm ADV
10 Sets of 3 Hang Squat Cleans
1-3 Muscle Ups/or 1-3 Rope Climbs between each set

West LA CrossFit WOD: Wednesday 4/23/14

10013145_10152022419783325_1223496376_nWOD
KBS: 15-20-25-20-15
Strict Pull-Ups: 5-5-5-5-5 (weighted if possible)
Bent forward DB Row: 10-15-20-15-10
(use heaviest load possible with unbroken sets and quality movement)

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

West LA CrossFit WOD: Tuesday 4/22/14

1781540_10152037063948325_305048540_oShoulder Press
Complete 5 Sets of:
5 reps of Top Half Seated Press (start at 80%, see if you can build from there)
Shoulder Press-7 reps @ 60% of your 1RM Shoulder Press
Push Press-7 reps @ 70% of your 1RM Shoulder Press
Max reps in 20 secs of DB Shoulder Press (light weight work on speed)
Rest as needed between sets

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

6pm Advanced
V-Ups
Toes to Bar
Press to Headstands
Freestanding HSPUs-Yes freestanding!

7pm Elements
Review Shoulder Press/Push Press
Complete 4 sets of each:
7 Shoulder Press
7 Push Press
Complete 4 sets of:
Max reps in 20 sets of DB Shoulder Press (light weight work on speed)
Rest 1 min between sets

West LA CrossFit WOD: Saturday 4/19/14

 

Who's ready for the Masters comp? Photo by Chung Tang

Who’s ready for the Masters comp?
Photo by Chung Tang

8am Lifting Session
Bench Press-Find your 1RM
Weighted Pull-Up-5-5-3-3-3
then
5×10 Bar OH Walking Lunges
then “Sling Box”

9:30am CrossFit
“Slingbox”
As many reps as possible in 14 mins of:
10 Wall Ball Shots 20/14 (10 ft target)
10 Toes to Bar
200 Meter Run
10:30am CrossFit Elements
Review Wall Ball Shots and Toes to Bar
then complete “Slingbox”