West LA CrossFit WOD: Friday 4/18/14

Ready to Rumble

Ready to Rumble

TEST DAY
Front Squat

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

West LA CrossFit WOD: Thursday 4/17/14

Photo by Chung Tang

Photo by Chung Tang

Recovery WOD
600 Meter Run
5 Rounds of:
5 Pull Ups
10 Push-Ups
15 Sit-Ups
600 Meter Run
5 Rounds of:
5 Pull Ups
10 Push-Ups
15 Sit-Ups
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm Advanced with the Grizzley!
5×5 Strict HSPU
5×5 Deficit HSPU
5 x Shoulder Stand to L sit (use the wall today)
Accumulate 2mins of L Sit-Every time you come down complete 3 Burpee Box Jumps

West LA CrossFit WOD: Wednesday 4/16/14

10157269_10152022474137916_1836808331_nTEST DAY
Deadlift 1RM
WOD Times-6am, 7am, 12:15pm, 5pm, 7pm, 8pm

West LA CrossFit Test Day: Tuesday 4/15/14

Photo by Viki Chan

Photo by Viki Chan

TEST DAY
Today is a test to see where your 1RM Shoulder Press is currently at.  Coaches will take you through a warm up and talk about positioning for this lift.  Consider how you build your load as part of today’s learning process.  Remember once you get close to your top end the increments you increase should be small.

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

6pm Advanced
Muscle Up Strength segment:
3 rounds:
5 Strict Ribs to Ring Row
5 Strict Ring Dips
3 MU descent transitions
10 Supine Lat Pull-Downs
then
Play with Handstand Bounce timers
Complete at least 7 sets of 7