West LA CrossFit WOD: Wednesday 3/4/15

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De Ja Vu”
Teams of 2 complete the following 3 AMRAPS: 4 mins, 6 mins, 8mins with 1 min reset between each.
25 Thrusters (95/65)
20 Burpee Over Box (20″/15″)  Use plates for 15″
25 Pull Ups
20 HSPUs
As many rope climbs as possible with the remaining time

WOD Times-6am, 7am, 12:15pm, 5pm CF1, 7pm, 8pm

West LA CrossFit WOD: Tuesday 3/3/15

Screen Shot 2015-03-02 at 2.54.27 PMWOD
A.) Strength:
Front Rack Reverse Lunges 5 x 8 (heavy)
B.) Conditioning:
7 min AMRAP of:
7 Hang Squat Clean
7 Box Jumps
7 DB Push Press (45/30)

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Challenge, 7pm CF1, 8pm

6pm Challenge Class
Handstand Time
Handstand Holds
Handstand Walk
Handstand Push-Ups

7pm CF 1
Practice for 20 mins:
Hang Power Clean + Front Squat
Compete AMRAP in 7 mins of:
7 Wall Ball Shots
7 Box Jumps
7 DB Push-Press

West LA CrossFit WOD: Monday 3/2/14

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WOD
A.) Gymnastics Skill
3×3 Skin the cat from hang position
3×3 L-Sit to Shoulder Support

B.) Conditioning
For time:
160 Double Unders or 3 min AMRAP of Struggle Unders
40 Wall Ball Shots (20 to 12/16 to 10)
20 Burpees

WOD Times-6am, 7am, 12:15pm, 5pm, 8pm CF1

8pm CrossFit 1
A.) Gymnastics Skill
3×3 Skin the cat from hang position
3×15 sec L-Sit

B.) Conditioning
For time:
3 min AMRAP of Double Unders
40 Wall Ball Shots
20 Burpees

West LA CrossFit WOD: Saturday 2/28/15

8:00 and 9:30am CrossFit will be 15.1 AND 15.1a
10:30 CrossFit 1 will do only the scaled version of 15.1 (not 15.1a)

DAY 2