West LA CrossFit WOD: Monday 10/20/14

Screen Shot 2014-10-19 at 10.34.16 AM“The Rundown”
Complete the following for time:
75 Burpees
100 KBS (24-32/16-24kilos)
75 Pull-Ups
100 Double Unders
2 Mile Run
**Partition the movements and reps any way you’d like, including the run.

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

8pm Elements
Complete the following for time:
60 Burpees
75 KBS (24-32/16-24kilos)
60 Banded Pull-Ups
25 Double Unders
1 Mile Run
**Partition the movements and reps any way you’d like, including the run.

West LA CrossFit WOD: Saturday 10/18/14

Screen Shot 2014-10-17 at 3.47.04 PM8am Lifting and Then Some
Bench Press
3-3-2-1-1-3-5
Loads-70-80-85-90-95+-85-80%
then complete “Baby Benelli”

9:30 CrossFit
“Baby Benelli”
AMRAP 12 mins of:
5 Power Cleans
7 Burpees (over bar)
9 Toes to Bar
Post load and time

10:30 Elements
Review Power Cleans
“Newbie Benelli”

AMRAP 7 mins of:
5 Power Cleans
7 Burpees
5 Toes to Bar

West LA CrossFit WOD: Friday 10/17/14

Screen Shot 2014-10-16 at 2.11.17 PM“Jitterbug”
2 Rounds of:
10 L DB Hang Power Snatch (45-50/25-30)
10 High Box Jumps (30/24)
10 R DB Hang Power Snatch
10 High Wall Ball Shots (12ft/11ft)
2 Round of:
200 Meter Front Rack KB Carry (24/16 kilo)
40 Sit-Ups (heels anchored to pull w Hammies)
2 Rounds of:
15 Back Squats (155/105)
50 Double Unders

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

West LA CrossFit WOD: Thrusday 10/16/14

Screen Shot 2014-10-15 at 5.10.21 PMA. Strength Set:
Take 15 mins to build into a heavy 3 Front Squat

B. “Seven in Heaven

7 min AMRAP:
7 Wall Ball Shots (11ft 20lb/10ft 16lb)
7 KBS (24/16)
7 Burpees

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

6pm Advanced-From Tuesday
Snatch Work:
Snatch Grip Push Press-Work up to a heavy single
OHS-Work up to a heavy single
Snatch Balance-Work up to a heavy single
Snatch -Work up to a heavy single