West LA CrossFit WOD: Wednesday 9/17/14

 

We've got a handful competing this weekend and they sure would love to have your support out there!

We’ve got a handful of athletes competing this weekend and they sure would love to have your support out there!

Dynamic Duo Training
Part A: 4 mins of
3 reps **Touch n Go Power Cleans (115-125/75-85)
Alternate back and forth w your partner for max reps
**If you miss a touch n go OR you drop the weight the penalty is 3 burpees for each team member.
Rest 1 min then move to part B
Part B:
4 min AMRAP of:
8 Burpees
8 Back Squats (95-105/65-75)
8 Pull-Ups
This is done gauntlet style with your partner and team mates must stay within one station of each other.

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

West LA CrossFit WOD: Tuesday 9/16/14

10559894_10100767478753617_4605738384043196291_n“Fight or Flight”
With a continuous running clock, 1 min at each station for 4 rounds going for max reps per round and a Grand Total of all 4 rounds
Wall Ball Shots (20 to 11 ft/14 to 10 ft)
KBS (24/16kilo)
Push-Press (75/55)
Row for cals
1 min rest

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

6pm Advanced
Front Squats 10 x 1 (start at 85% work up to your max)
then
30 MU EMOTM:
Odd: Muscle Ups or Pull-Ups/Ring Dips
Even: Rest

7pm Elements
Shoulder Press and Push Press review with barbells
then complete 3 rounds of “Fight or Flight”

West LA CrossFit WOD: Monday 9/15/14

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Thanks to everyone who came out to support this great new sport!

Pikes Peak-Race 9/10 training
Complete the following chipper twice, each for time:
7 DB Burpee Clusters (45/30)
11 Box Jump Overs (24/20)
Rest 1 min
50 Double Unders
20 Pull-Ups
Rest 2 mins

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

8pm Elements
Complete 3 rounds of the following, each for time:
11 Burpees
11 DB Squats
11 Box Jumps
Rest 1 min

West LA CrossFit WOD: Saturday 9/14/14

Don't worry!  We aren't doing Nicko's Bday WOD.  We're too old for that now. Happy Birthday Party Boy

Don’t worry! We aren’t doing Nicko’s Bday WOD. We’re too old for that now. Happy Birthday Party Boy

8am Lifting Session
Take 12 mins to build into a heavy triple OHS
then “DB Fran”.

9:30 CrossFit
“DB Fran”
21-15-9 reps of
DB Thrusters (45/30)
Pull-ups

10:30 Elements
DB Banded Fran
21-15-9
DB Thrusters
Banded Pull-Ups