West LA CrossFit WOD: Wednesday 1/28/14

389293_10101574262616925_1397931413_n
“Walk The Plank”

100 Pull Ups for time
Every time you drop off the bar you must “Walk the Plank”
Walk the Plank=12 OH Plate Walking Lunges (45/25)
Please remember Pull-Ups can be scaled/modified for all levels and abilities.

Extra Credit:
Smolov Week 3/Day2
Back Squat 7 x 5 @ 75% + 10-20lbs

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

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

IMG_2521

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)