West LA CrossFit WOD: Wednesday 7/23/14

10574248_743473069043291_8509554138509117233_nWorkout of the Day
For time:
1000 Meter Row
2000 Meter Run
then
6 Rounds for QOM:
9 DB Rows
30 second Squats for consistent (work on speed)
6 Strict Pull Ups (weighted is an option)

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

West LA CrossFit WOD: Tuesday 7/22/14

10489854_1453036228301215_5363236062472581689_nPart 1:
5-4-3-2-1 Strict Toes to Bar
Part 2:
“Hot Honey”

AMRAP in 9 mins of:
6 Push Press (95-115/65-95)
9 Deadlift
12 Box Jumps

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

6pm Advanced
Front Squat
3-3-2-1-1-3-5
Loads-70-80-85-90-95-85-80%
If time permits-
AMRAP 5 mins of:
10 GHD Sit-Ups
10 KBS

7pm Elements
Same workout as above

West LA CrossFit WOD: Monday 7/21/14

Screen Shot 2014-07-20 at 12.19.45 PMWorkout of the Day
7 mins of Handstand Practice (or strict HSPUs)
7 mins of Pistol Practice
then
AMRAP 6 mins of:
8 Ring Dips
8 Front Rack Reverse Lunge (95/65)
AMRAP 6 mins of:
8 Pull-Ups
8 Wall Ball Shots (20 to 11 ft/14 to 10ft)

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

8pm Elements
Learn how to kick to Handstand at the wall.
Play with some headstands and if things are going well, learn how to go from a Handstand to Headstand.
then
AMRAP in 6 mins of:
6 Push-Ups
6 Front Rack reverse lunge
AMRAP 6 mins of:
6 Pull-Ups
6 Wall Ball Shots

West LA CrossFit WOD: Saturday 7/19/14

Here come The Games!

Here come The Games!

8am Lifting Session:
Back Squat
3 x 3 @ 70%
3 x 3 @ 80%
3 x 3 at 90%
then complete the following for time:
100-80-60-40-20 Double Unders
12-10-8-6-4 Alternating 1-arm Dumbbell Snatch

9:30 CrossFit
“Super Cindy” (courtesy of our friends @ DT CrossFit)
AMRAP for 15 mins of:
1 Thruster
1 Round of Cindy
2 Thrusters
1 Round of Cindy
3 Thrusters
1 Round of Cindy
and so on…
(M: 95/W: 65)

10:30 Elements
Review Front Squat and Push Press
Learn and practice Thrusters
then
AMRAP 7 mins of:
5 Thrusters
10 Sit-Ups