West LA CrossFit WOD: Friday 12/19/14

WOD
400 Meter Dummy Carry
4 Rounds of:
10 Deadlifts
10 Cleans
10 Push-Ups
finish with 400 Meter Dummy Carry

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

West LA CrossFit WOD: Thursday 12/18/14

IMG_4504Ninja (OC Throwdown Master’s Event #3)
Complete 2 Rounds for time of:
30 KBS (32/24kilo)
40 Squats
30 Toes to Bar
50 Double Under

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

6pm Advanced
Iron Clad Shoulders-Warm Up
10 sets of 3 Position Snatch building
then
3-5 Rounds of:
15 Weighted GHD Back Extension
15 Pendlay Rows
15 Prone Shoulder Extension
10 Good Mornings

West LA CrossFit WOD: Wednesday 12/17/14

IMG_4632Rollin Thunder
A.) Barbell Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Jerk (split is fine)
Build up to heaviest
B.) Sprint
200 Double Unders for time
Every min complete 4 Burpee

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

West LA CrossFit WOD: Tuesday 12/16/14

Screen Shot 2014-12-15 at 7.58.17 PM“Tango and Cash”
In a team of 2 complete 10 Rounds for time. Switch after completing a full round.  Each athlete will complete 5 full rounds.
10 HSPUs
10 Burpee Over Bar
10 Thrusters (95/65)
10 Toes To Bar

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

6pm Advanced
EMOM for 10 mins complete:
Odd: 10 Deads (255+/155+)
Even: 10 Front Squats (155+/125+) – no racks
then
EMOM for 10 mins complete:
Odd: 10 Pull-Ups (unbroken)
Even: 10 Deficit HSPUs

7pm Elements
Practice:
Tri-pod Headstand, Kick to Handstand, Handstand to Headstand, Tuck and Shoot, HSPUs
then
“Tango and Cents
In a team of 2 complete 10 Rounds for time. Switch after completing a full round.  Each athlete will complete 5 full rounds.
10 Burpee Over Bar
10 Thrusters
10 Toes To Bar