West LA CrossFit WOD: Thursday 8/28/14

WOD
3 sets per leg x 10-Back Rack Bulgarian Split Squat (building)
Record Load
then
500 Meter Row for time
then
KB Complex (24/16kilo)
5 Cycles of 3 KB Snatches + 1 Turkish Get-Down, swing to the other arm
4 Cycles
3 Cycles
2 Cycles
1 Cycle per arm.
See if you can make it through the entire complex without putting the bell down.
Record how many times you put the bell down if any.

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

6pm Advanced
EMOTM for 14 mins of:
Odd: Power Clean + Hang Clean + Clean
Even: 6 Toes to Bar

Krav Maga Curriculum: Wednesday 08/27/14

LEVEL 1

  • Heel Strikes
  • Hammerfists (all angles)
  • Elbows
  • Choke from Front, with Push
  • Choke from Behind, with Push

LEVEL 2

  • Review: Bobbing & Weaving, Slipping Punches
  • Review: Hook Punches + Defenses, Uppercut Punch
  • Focus Mitt Combinations
  • Uppercut Punch, Overhand Right Defenses
  • Fall Breaks (Back, Side)
  • Axe Kick from Ground
  • Foot Grabs

LEVEL 3

  • Review: Full Mount (Position, Striking, Exit from Mount)
  • Review: Elbow Escape from Full Mount
  • Review: Guard Positions
  • Guard Escape (stacking)
  • Side Mount Position, Strikes
  • Side Mount, Transition to Full Mount

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Wednesday 8/27/14

1015993_10204301710692263_1509441023739360556_o“Copperhead”
Complete the following for time:
3 Rounds of:
6 Push Jerks (135/95lbs)
200 Meter Run
12 Toes to Bar (unbroken for advanced)
3 Rounds of:
6 HSPUs (strict for advanced)
12 Deadlift (135/95lbs)
30 Double Unders (unbroken for advanced)

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

Krav Maga Curriculum: Tuesday 08/26/14

LEVEL 1

  • Front Kick, Round Kick
  • Ground: Side Position/Movement
  • Side Kick from Ground
  • Transition Kicks
  • Getting Up

LEVEL 2

  • Ground & Pound
  • Mount, Top Position (position, striking, getting up)
  • Mounted, Defense vs. Punches
  • Mounted, Trap & Roll
  • Choke from Behind, on Ground (Mounted)
  • Ground/Standing Self-Defense Drills

LEVEL 3

  • Review: Knees
  • Inside Defenses with Counterattacks
  • Stick, Overhead (incorporating takeaway)
  • Stick, Baseball Bat Swing

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”