KMW CrossFit WOD: Tuesday 6/18/13

"My daddy's just a lil crazy!" **Photo by Viki Chan

“Gristle Grinder”
AMRAP in 6 mins of:
21-16-9 reps
Russian Kettle Bell Swings (32/24)
Burpees
Rest 1 min
AMRAP 4 mins of:
21-15-9 reps
Front Squat (85/55lbs)
Push Press (85/55lbs)
Rest 1 min
AMRAP 2 mins of:
Toes to Bar
If you finish through the 9 reps start over at 21 reps
Record reps per AMRAP and a combined total of all 3

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

6pm ADV CrossFit
Muscle Up Practice
Swings
Transitions
Descending
Max reps
Strict Drills…
If you didn’t do Gristle Grinder at 5:00 please complete it in the last 20 mins of class.
If you already did Gristle Grinder spend 20 mins working on a skill that NEEDS to be worked on.

7pm Elements
Review the Front Squat and Push-Press
AMRAP in 6 mins of:
21-15-9 reps
Front Squat
Push-Press
then
Lesson on Toes to Bar

KMW CrossFit WOD: Monday 6/17/13

Photo by Viki Chan

“Mudkicker”
3 Rounds for time of:
10 Deficit HSPUs (stack 2 45lb plates on each side)
400 Meter Run
Rest 3 mins then
3 Rounds for time of:
10 Back Squats (155/105lbs)*Taken from the ground
12 Box Jumps (24/20″)

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

8pm Elements
Gymnastics Practice:
Headstands
Kick to Handstands
Handstand and lower into a headstand
then
3 Rounds for time of:
10 Back Squats
10 Box Jumps

KMW CrossFit WOD: Saturday 6/15/13

Gotta wish our West LA athletes who are competing this weekend LOTS of positive vibes! Claire, Kanima, Duncan, Chung, Louise, and Julio are all representing West LA CrossFit Saturday. Go show um what you've got athletes!

8:00am Lifting/Adv CrossFit
3-3-3-3-3 Split Push Press from BTN (light-moderate load)
5-5-3-3-3-1-1-1 BTN Split Jerk (moderate load till you get to the singles)
1-1-1-1-1 Split Jerk
then
“Slave to the Grind”

9:30 and 12:30 CrossFit All Levels
“Slave to the Grind”
AMRAP 10 mins of:
15 Wall Ball Shots
10 Walking Lunges
8 Pull-Ups
Rest 3 mins then
AMRAP 10 mins of:
10 Push-Ups
15 Squats
200 Meter Run

10:30 CrossFit Elements
AMRAP 8:
12 Wall Ball Shots
8 Walking Lunges
6 Pull-ups with Band
Rest 3 mins then
AMRAP 8:
5 Push-Ups
10 Squats
200 Meter Run

KMW CrossFit WOD: Friday 6/14/13

"Taaaa-Daaaa!" Photo by Viki Chan

“Snatch Magic”
Technique Day:
3-3-3-3-3 Snatch Deadlift (light-moderate load)
then
Complete 10 sets of the following complex:
1 Power Snatch + 1 OHS + 1 Hang Squat Snatch**
Rest as needed between sets
**Load enough weight on the bar to feel the resistance the bar creates but NOT so much that your form degrades.  If you are new to this movement please listen to your coaches when they say stay at that load.  They know what they are talking about.

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

KMW CrossFit WOD: Thursday 6/13/13

“Hop Dog”
21-18-15-12-9-6-3
Wall Ball Shots (20/14)
20 Unbroken Double Unders Between each round
Start and finish with Double Unders…oooh!
WOD Times-6am, 7am, 12:15pm, 5pm

6pm Advanced Crossfit
Part 1)
12 min EMOM:
2 x Clean & Jerks (Keep adding weight until form degrades)
Rest 5 minutes then….
Part 2)
5 rounds for time of:
5 Clean & Jerks (135/95)
10 Burpees