West LA CrossFit WOD: Tuesday 3/31/15

11081021_10153124646425435_3363529986999013166_nWOD
1.) Strength/Skill/Accessory
5 sets of 3 reps per hand
Turkish Get Ups (heaviest possible)

2.)Heart/Speed
21-15-9 reps for time of:
KBS
Pull-Ups
Go for Unbroken sets on the KBS and on the Pull-Ups go for biggest yet smartest sets possible.  Log what you did and how it went for you.  We want to some day have the ability to get the 21-15-9 Pull-Ups cycle done unbroken.

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm CF2, 7pm CF 1

6pm CrossFit 2
Gymnastics Practice-Handstand Walk Training
Mid line Routine
Iron Clad Shoulders
Free Standing Handstands
Wall Walk to Backbend

West LA CrossFit WOD: Saturday 3/28/15

Screen Shot 2015-03-27 at 7.21.24 PMWorkout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
Scaled (65/45)

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

WOD Times-8:00, 9:30, 10:30 CF1

10:30 CF 1
Review Thruster Technique
21-15-9 reps for time of:
Row (calories)
Thrusters

 

West LA CrossFit WOD: 3/27/15

Screen Shot 2015-03-26 at 8.17.04 PM

15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
Scaled division is 65/45lbs

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

 

West LA CrossFit WOD: Thursday 3/25/15

11083669_10152891525053640_1601145773962237315_n“Hasty Herd”
In teams of 4 complete the following 20min AMRAP:
1 athlete starts at each station
300 Meter Row
Burpee Box Jump (20″)
Single Arm DB Snatch (45/30lb)
Rest
*The amount of work time is dependent upon the athlete on the Rower.  Athletes do not rotate to the next exercise until they are relieved by the athlete behind them.   Each team keeps a cumulative score for the Burpee BJs and DBS.

WOD Times-6am, 7am, 12:15pm, 5pm, 5pm Mobility and 15.5 announcement, 6pm CF Open 15.5 Review, 8pm