Krav Maga Curriculum: Friday 10/31/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: Ground Self-Defense
    • Movement
    • Kicking from Ground
    • Getting Up
  • Ground Position – Transition Kick
  • Choke from Behind, with Pull (downward)
  • Reaction Drills

LEVEL 3

  • Review: Bearhugs (Front)
  • Bearhug, Front (lifting)
  • Arm Drags
  • High Fall Breaks
  • Hairgrab, Front (in place)

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

“”

West LA CrossFit WOD: 10/31/14

photo“Shiver, Shriek, Shake”
Costumes are highly encouraged today!
This is a 3 part workout with 2 scores.  Part 1 is the first score, and a final time for all 3 parts completed.
Part 1.) Shiver
With a partner complete the following:
3 min-Row for cals
3 min AMRAP-10 Thrusters (45/35) + 10 Pull-Ups
One athlete starts at row, the other starts at Thrusters then they switch.
This is for a grand total of cals + reps between both athletes.
Part 2.) Shriek
At the 8 min mark, in teams of 2 complete:
20 synchronized Burpee Plate lifts (45/25)
20 synchronized OH Reverse Lunges (45/25)
6 Rope Climbs
50 KBS (32/24kilo)
40 DB Shoulder to Overhead (45/30)
30 Burpee Over Box (24/20)
40 KBS
30 DB Shoulder to Overhead
20 Burpee Over Box
30 KBS
20 DB Shoulder to Overhead
10 Burpee Over Box
6 Rope Climbs
20 synchronized Burpee Plate lifts
20 synchronized OH Reverse Lunges
Part 3.) Shake
Run 600 Meters together
Record time finished the entire workout.

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

Krav Maga Curriculum: Thursday 10/30/14

LEVEL 1

  • Review: Straight Punches, Front Kicks
  • Heel Strikes
  • Knees
  • Choke from the Front (1-Hand)

LEVEL 2

  • Review: Straight Punches, Front Kicks
  • Front Kicks (Offensive & Defensive)
  • Side Kick
  • Back Kick
  • Wrist Releases vs. 2 / 3 Attackers

LEVEL 3

  • Focus Mitt Combinations (Standing, Ground)
  • Rolls & High Fall Breaks
    • Back
    • Side
    • Forward
  • Overcome Standing Opponent with Takedown

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

“”

West LA CrossFit WOD: Thursday 10/30/14

 

Name that Zombie

Name that Zombie

WOD
3 rounds for time of:
Run 200 meters
20 Ring Rows
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

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

6pm Advanced
Choose a gymnastics skill you want to refine.  Tina will come around and help you with your technique.
then
Lifting Session of:
Back Squat 5-5-5-5
Shoulder to Overhead 3-3-3-3