West LA CrossFit WOD: Tuesday 7/30/14

2014072718365700_RW_DSC_2569“Calabozos”
Complete 3 Rounds EACH for time:
800 Meter Run
80 Double-Unders
12 Deadlifts (225/155 lbs)
Rest 3 minutes between each round

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

6pm Advanced
Front Squat 2-2-2-2-2
Build on each set
then
Snatch-10 Singles (start at 55% and as close to 95% as possible)

7pm Elements
“Calabozos” (modified)
Complete 3 Rounds EACH for time:
800 Meter Run
40 Double-Unders
12 Deadlifts
Rest 3 minutes between each round

West LA CrossFit WOD: Tuesday 7/29/14

10447859_10201257518960187_5903864349277918861_n“Double Dou”
In teams of 2 complete the following AMRAPs where you alternate with your team member for sets of 10 reps.  Record your max reps for each round.
5 min AMRAP:
10 Power Snatch (75/55lbs)
Rest 1 min
5 min AMRAP:
10 Box Jumps (24/20″)
Rest 1 min
5 min AMRAP:
10 Burpees

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

6pm Advanced
Back Squat 10-10-10
Strict HSPUs 10-10-10
Ring Dips 10-10-10
GHD Hip Extensions 10-10-10

7pm Elements
Power Snatch Practice followed by:
In teams of two-
5 min AMRAP of:
5 Hang Power Snatch
then
5 min AMRAP of:
5 Burpees

West LA CrossFit WOD: Monday 7/28/14

10532804_10203875794202816_6000248464566057967_n“Lion Killer”
Complete for time:
30 Thrusters (85/55)
20 V-Ups
400 Meter Run
20 Thrusters (95/65)
30 V-Ups
400 Meter Run
10 Thrusters (105/75)
40 V-Ups
400 Meter Run

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

8pm Elements
Complete for time:
30 Wall Ball Shots
20 Sit-Ups (feet anchored)
400 Meter Run
20 Wall Ball Shots
30 Sit-Ups (feet anchored)
400 Meter Run
10 Wall Ball Shots
40 Sit-Ups (feet anchored)
400 Meter Run

West LA CrossFit WOD: Saturday 7/26/14

Our Naama is having a boy! Congratulations to Namma and Anne Marie!

Our Naama is having a boy! Congratulations to Namma and Anne Marie!

8am Lifting Session
Bench Press
3-3-2-1-1-3-5
Loads-70-80-85-90-95-85-80%
then complete w Squat Cleans
“Hopps-A-Lot

9:30 CrossFit
Hopps-A-Lot
Ascending ladder for 9 mins
20 Double Unders
1 Power Clean + Front Squat
20 Double Unders
2 Power Clean + Front Squat
20 Double Unders
3 Power Clean + Front Squat
20 Double Unders
4 Power Clean + Front Squat
(M: 95/ W: 65lbs)

10:30am Elements
Work the Front Squat Position then the Power Clean
then
Hopps-A-Lot Too
Ascending ladder for 9 mins
5-10 Double Unders (or 20 singles)
1 Power Clean + Front Squat
5-10 Double Unders
2 Power Clean + Front Squat
5-10 Double Unders
3 Power Clean + Front Squat
5-10 Double Unders
4 Power Clean + Front Squat