West LA CrossFit WOD: Thursday 7/31/14

10547664_10152269192452916_1488895478156788201_n“Wheeljack”
Part 1:
With a continuous running clock, in teams of 2, complete 3 Rounds of the following:
2 min max rep Pull-Ups
2 min max rep Bench Press (135/95lbs) ADV athletes (155/105)
*Both athletes work pull-ups (alternating) then switch to BP for 2 mins…

Part 2:
Continuous running clock, complete 2 rounds of the following:
2 min AMRAP KB Turkish Get-Up, Right Arm (24/16kilo)
2 min AMRAP KB Turkish Get-Up, Left Arm (24/16kilo)
2 min Handstand Hold at Wall (Every time you come off the wall it’s a 5 Toes to Bar penalty to be completed after you’ve recovered from part 2

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

6pm ADV
EMOTM for 11 mins complete
1 Power Clean
1 Hang Squat Clean
2 Jerks
@ (165/105)

West LA CrossFit WOD: Tuesday 7/29/14

10447859_10201257518960187_5903864349277918861_n“Double Dou”
In teams of 2 complete the following AMRAPs where you alternate with your team member for sets of 10 reps.  Record your max reps for each round.
5 min AMRAP:
10 Power Snatch (75/55lbs)
Rest 1 min
5 min AMRAP:
10 Box Jumps (24/20″)
Rest 1 min
5 min AMRAP:
10 Burpees

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

6pm Advanced
Back Squat 10-10-10
Strict HSPUs 10-10-10
Ring Dips 10-10-10
GHD Hip Extensions 10-10-10

7pm Elements
Power Snatch Practice followed by:
In teams of two-
5 min AMRAP of:
5 Hang Power Snatch
then
5 min AMRAP of:
5 Burpees

West LA CrossFit WOD: Monday 7/28/14

10532804_10203875794202816_6000248464566057967_n“Lion Killer”
Complete for time:
30 Thrusters (85/55)
20 V-Ups
400 Meter Run
20 Thrusters (95/65)
30 V-Ups
400 Meter Run
10 Thrusters (105/75)
40 V-Ups
400 Meter Run

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

8pm Elements
Complete for time:
30 Wall Ball Shots
20 Sit-Ups (feet anchored)
400 Meter Run
20 Wall Ball Shots
30 Sit-Ups (feet anchored)
400 Meter Run
10 Wall Ball Shots
40 Sit-Ups (feet anchored)
400 Meter Run

West LA CrossFit WOD: Friday 7/25/14

from camera 151“Semiautomagic”
Complete for time:
100 KBS (24/16kilos)
100 Burpees
You may partition the sets any way you’d like

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