West LA CrossFit WOD: Tuesday 1/27/15

10421363_10152515005691612_1113659071157637951_nWOD
3 rounds for time:
10 KB Snatch R (24/16)
5 Burpees
10 KB Snatch L
5 Burpees
Rest approximately 3 mins then
3 rounds for time:
5 TGU (24/16)
10 V Ups
5 TGU
10 V Ups

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Challenge, 7pm CF 1, 8pm

6pm Challenge Night
Purple Cobras vs Tiger Eyes and Team Chunk
All are welcome!
For time:
50 Deadlifts (185/135)
75 HSPUs
150 KBS (24/16)
200 Back Squats (145/95)
Max 6 athletes, one athlete works at a time

West LA CrossFit WOD: Monday 1/26/15

10940608_10205971168745418_1142000447534937174_nWOD
Complete the following complex, build to heavy load in 20 min
Power Clean + Shoulder to Overhead + Thruster + Hang Squat Clean + Shoulder to Overhead
then complete for time:
35/25 cal row
50 Toes to Bar
35/25 Wall Ball Shots (20/14)
50 KBS (24/16)

Extra Credit:
Smolov Week 3/Day 1
Back Squat 6 x 6 @ 70% + 10-20 lbs

WOD Times-6am, 7am, 12:15pm, 5pm, 8pm CF1

8pm CrossFit 1
35/25 cal row
50 Knees to Parallel
35/25 Wall Ball Shots (20/14)
50 KBS (24/16)

West LA CrossFit WOD: Saturday 1/24/15

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Happy Birthday Cain Mora

8:00am CrossFit 3
Smolov Week 2-Day 4
Back Squat 10×3 @ 85% of your 1rm +5-10lbs
“Man Up”

9:30am CrossFit 2
“Man Up”
For time
1200 m Farmer Carry (30/20)
10 Renegade Rows at each corner

10:30am CrossFit 1
“Man Up” (25/15)

West LA CrossFit WOD: Friday 1/23/15

10406403_10202327932919867_8092095645201401412_nWOD
Part 1.) Strength/Skill
Take 16 mins to practice/build up to a 3 rep Hang Power Clean
Part 2.) Conditioning/Skill
“Hobnobb”
3 Rounds of:
400 Meter Run
15 HSPUs
15 KBS (24/16)

Extra Credit:
Smolov-Week 2 Day 3
Back Squat 8 x 4 @ 80% of your 1 rm + 5-10 lbs

WOD Times-6am, 7am, 12:15pm, 5pm CF1, 6pm