West LA CrossFit WOD: Friday 7/25/14

from camera 151“Semiautomagic”
Complete for time:
100 KBS (24/16kilos)
100 Burpees
You may partition the sets any way you’d like

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

West LA CrossFit WOD: Thursday 7/24/14

photoGrace
30 Clean and Jerks for time

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

6pm Advanced
Pistol Work
3 sets: 3-3
3 sets: 3-3 Weighted
3 sets: 3-3 Overhead
then
For time:
20 HSPUs
7 Muscle Ups
Rest and repeat for 2 sets
then learn Forward Roll from support

West LA CrossFit WOD: Wednesday 7/23/14

10574248_743473069043291_8509554138509117233_nWorkout of the Day
For time:
1000 Meter Row
2000 Meter Run
then
6 Rounds for QOM:
9 DB Rows
30 second Squats for consistent (work on speed)
6 Strict Pull Ups (weighted is an option)

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

West LA CrossFit WOD: Tuesday 7/22/14

10489854_1453036228301215_5363236062472581689_nPart 1:
5-4-3-2-1 Strict Toes to Bar
Part 2:
“Hot Honey”

AMRAP in 9 mins of:
6 Push Press (95-115/65-95)
9 Deadlift
12 Box Jumps

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

6pm Advanced
Front Squat
3-3-2-1-1-3-5
Loads-70-80-85-90-95-85-80%
If time permits-
AMRAP 5 mins of:
10 GHD Sit-Ups
10 KBS

7pm Elements
Same workout as above