West LA CrossFit WOD: Wednesday 10/22/14

Screen Shot 2014-10-21 at 11.16.09 AMDon’t forget to claim your partner for the Halloween partner workout.  Costumes recommended.

“Thunderball”
2 minutes Max Reps KB Snatch (24/16kg)
then directly into 8 minute AMRAP of:
16 OH Walking Lunges (45/25lb plate)
8 Lateral Box Jumps 20″
12 Wall Ball Shots (20/14)
then directly into
2 minutes max rep KB Snatch (24/16kg)

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

West LA CrossFit WOD: Tuesday 10/21/14

Screen Shot 2014-10-20 at 12.54.21 PM

“Shay Shay”

“Bedazzled
10 Rounds not for time of:
3 Back Squats (medium load) across
5 Strict Ring Dips (Adv=1 MU + 2 more Ring Dips)
1 Wall Walk (nose to wall)
Record Load and place a **next to your name if you did the Adv version.

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

6pm Advanced
Build to a max Hang Power Clean
Build to a max Power Clean
Take 10 min to practice heavy Split Jerks

West LA CrossFit WOD: Monday 10/20/14

Screen Shot 2014-10-19 at 10.34.16 AM“The Rundown”
Complete the following for time:
75 Burpees
100 KBS (24-32/16-24kilos)
75 Pull-Ups
100 Double Unders
2 Mile Run
**Partition the movements and reps any way you’d like, including the run.

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

8pm Elements
Complete the following for time:
60 Burpees
75 KBS (24-32/16-24kilos)
60 Banded Pull-Ups
25 Double Unders
1 Mile Run
**Partition the movements and reps any way you’d like, including the run.

West LA CrossFit WOD: Saturday 10/18/14

Screen Shot 2014-10-17 at 3.47.04 PM8am Lifting and Then Some
Bench Press
3-3-2-1-1-3-5
Loads-70-80-85-90-95+-85-80%
then complete “Baby Benelli”

9:30 CrossFit
“Baby Benelli”
AMRAP 12 mins of:
5 Power Cleans
7 Burpees (over bar)
9 Toes to Bar
Post load and time

10:30 Elements
Review Power Cleans
“Newbie Benelli”

AMRAP 7 mins of:
5 Power Cleans
7 Burpees
5 Toes to Bar