West LA CrossFit WOD: Saturday 11/22/14

-28am Lifting and then some
3×5 Shoulder Press
3×5 Bench Press
then complete “Pop Tart”

9:30am CrossFit
“Pop Tart
3 Rounds for time of:
10 Pull Ups
500 Meter Row
Rest 2 mins
3 Rounds for time of:
15 Weighted Sit-Ups (use a heavy DB)
400 Meter Run
Rest 1 min
Accumulate 2 min L Sit
Record time for part 1, part 2, and how many times you came down on L-sit.

10:30 Elements
Spend some time learning how to tap swing and kipping pull-ups
then complete “Pop Tart”

West LA CrossFit WOD: Friday 11/21/14

IMG_1165WOD
Build up to your heaviest set of 5 rep KB Snatch and complete 5×5 on each side.
Then
Complete 4 Rounds
AMRAP in 3 mins of:
20 Double Unders (unbroken)
10 Toes to Bar
5 HSPUs
Rest 1 min

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

West LA CrossFit WOD: Thursday 11/20/14

Kim Mills wins Gold in her Jiu Jitsu tournament.  Congrats Kim for an outstanding Victory!

Kim Mills wins Gold in her Jiu Jitsu tournament. Congrats Kim for an outstanding Victory!

WOD
6 sets on each leg of:
Back Rack-Bulgarian Split Squats-8 reps per leg (45-65/35-55 lbs)
then
EMOTM for 12 mins complete:
12 Wall Ball Shots (20 to 11′/14 to 10′)

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

6pm Lifting
Box Squat 3-3-3-3-3 building first 3 sets then holding last 2.
Push Jerk 3-3-3 building
Split Jerk 3-3-3 building
Complete Bulgarian Split SQ from earlier if you didn’t do it yet.

West LA CrossFit WOD: Wednesday 11/19/14

10525791_10152851640674171_8635808548332888897_n“Thorn Within”
5 two min rounds of:
200 Meter Run
5 C2B Pull-Ups
15 Squats
5 C2B Pull-Ups
with remaining time (if any) complete KBS (24/16)
Rest 1 min

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