West LA CrossFit WOD: Thursday 2/26/15

Screen Shot 2015-02-25 at 7.40.38 PMA.) Strength
Complete 5 Rounds for Quality of:
10 Seated DB Shoulder Press
5 Strict Toes to Bar
5 Reverse Grip Pull-Ups

B.)  Conditioning
Start with 3 Burpees
100 Double DB Hang Power Snatch (medium load)
Every min on the min complete 3 Burpees

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Open Announcement and practice session, 8pm


West LA CrossFit WOD: Wednesday 2/25/15

Better everyday!

Better everyday!

A)  Strength
3 sets of 10 Supine Hollow Body, Straight arm lat pull-Downs
3 sets of 10 DB Row (med-heavy load)

B) Team Building
In a Team of 3 complete 3 rounds for time of:
Max Reps in 3 mins of Wall Ball Shots
500 Meter Team Dummy Carry

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


West LA CrossFit WOD: Tuesday 2/24/15

Someone loves Maddie. Archie's back in town!

Maddie missed him. Archie’s back in town!

A.) Skill
Handstand Shift and Lift
Shoulder Taps
B.) “Hooks In You”

EMOTM for 15 mins complete:
3 Power Cleans + 3 Front Squats + 3 Jerks
Men’s novice: 85-105  Women’s novice: 65-75
Men’s Intermediate: 115-125  Women’s Intermidiate: 85-95
Men’s Advnaced: 135-155  Women’s Intermediate: 105-115

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Phase 3 Discussion, 7pm CF1, 8pm

7pm CrossFit 1
“Hooks In You”

West LA CrossFit WOD: Monday 2/23/15

10013256_10153030925202092_4471788136562493587_nA)  Strength/Skill
3 x 10 second Hold Chin Above Bar
3 x 30 second HS Hold Center Room
3 x 10 Overhead Squat
B.) “Face In The Sand”
AMRAP in 10 mins of:
40 Double Unders
20 Russian Kettlebell Swings (28-32/20-24)
7 DB Shoulder to Overhead (45/30)

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

CrossFit 1
Every min on the min for 12 min complete:
Min 1: AMRAP of Struggle Unders
Min 2: 10 KBS
Min 3: 10 Shoulder to Overhead