West LA CrossFit WOD: Monday 9/15/14

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Thanks to everyone who came out to support this great new sport!

Pikes Peak-Race 9/10 training
Complete the following chipper twice, each for time:
7 DB Burpee Clusters (45/30)
11 Box Jump Overs (24/20)
Rest 1 min
50 Double Unders
20 Pull-Ups
Rest 2 mins

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

8pm Elements
Complete 3 rounds of the following, each for time:
11 Burpees
11 DB Squats
11 Box Jumps
Rest 1 min

West LA CrossFit WOD: Saturday 9/14/14

Don't worry!  We aren't doing Nicko's Bday WOD.  We're too old for that now. Happy Birthday Party Boy

Don’t worry! We aren’t doing Nicko’s Bday WOD. We’re too old for that now. Happy Birthday Party Boy

8am Lifting Session
Take 12 mins to build into a heavy triple OHS
then “DB Fran”.

9:30 CrossFit
“DB Fran”
21-15-9 reps of
DB Thrusters (45/30)
Pull-ups

10:30 Elements
DB Banded Fran
21-15-9
DB Thrusters
Banded Pull-Ups

West LA CrossFit WOD: Friday 9/12/14

10592901_10152248404537676_5181425602483221324_nTake 12 min to build into a set of 5 Back Squats
then
“Ring Around the Rosie”
4 Rounds
Every min complete:
12/10 Cal Row
10 Buprees
2 Rope Climbs (legless?)
10 DB Hang Clean and Jerks

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

West LA CrossFit WOD: Thursday Sept 11, 2014

20-11s13175-NYPD-9-11-FALLEN-BROTHERS“9-11 Memorial WOD”
In teams of 2 complete for time:
2 Rounds:
9 Power Snatch (75/55lbs)
11 Burpees
then
200 Meter Buddy Carry (100 meters each) *Represents 2001
2 Rounds:
9  Thruster (95/65)
11 Box Jumps (24/20)
then
200 Meter Buddy Carry
2 Rounds:
9 Pull-Ups
11 Deadlifts (185/135lbs)
then
200 Meter Buddy Carry
In this workout one athlete will start at the 9 rep movement while the other athlete starts on the 11 rep movement then switch upon completion until both athletes have completed 2 rounds of each couplet.  The athletes must work as a team to load the bar with the appropriate weights during the workout.