West LA CrossFit WOD: Saturday 1/31/15

Screen Shot 2015-01-30 at 5.04.17 PM8:00am CrossFit 3
Smolov Jr/ Week 3: Day 4 and GUESS WHAT???  It’s the last day!!
Back Squat 10 x 3 @ 85% + 10-15lbs of your 1 RM
then “Naughty Nancy”.  For those of you who were in 6pm Thursday class where we did the strict Toes to Bar, consider doing GHD Sit-ups rather than Toes to Bar today.

9:30 CF2
“Naughty Nancy”
Complete for time:
400 Meter Run
21 Toes to Bar
21 OHS (95/65)
400 Meter Run
15 Toes to Bar
15 OHS
400 Meter Run
9 Toes to Bar
9 OHS
*For those of you who were in 6pm Thursday class where we did the strict Toes to Bar, consider doing GHD Sit-ups rather than Toes to Bar today.

10:30 CF3
Mobilize for OHS
Learn all about the proper OHS for your body type
then complete the following for time:
400 Meter Run
21 Knees to Tuck
21 Squats
400 Meter Run
15 Knees to Tuck
15 Squats
400 Meter Run
9 Knees to Tuck
9 Squats

West LA CrossFit WOD: Friday 1/30/15

Screen Shot 2015-01-29 at 8.36.42 PM“Bear Complex
Complete 5 sets for load increasing load on each round:
7 Cycles of the following = 1 set
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
The Clean starts at the ground an finishes in full hip extension.
Jerking is acceptable as are Squat Cleans or Deadlift to a Hang Clean
The Squat and Push Press CAN be combined to a Thruster
Although, you may NOT Squat Clean directly into a Thruster
There is no time component on this workout

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

Extra Credit: Smolov Jr, Week 3/Day 3
Back Squat 8 x 4 @ 80% + 10-15 lbs

West LA CrossFit WOD: Thursday 1/29/15

Team "Tiger Eyes" steals the Challenge from Purple Cobras

Team “Tiger Eyes” steals the Challenge from Purple Cobras

“Frantic Fuel”
5 Rounds for max reps of Double Unders
In 3 minutes complete the following:
Run 200 Meters
10 Burpees
With the left over time complete as many Double Unders as possible.
Rest 2 mins between rounds
Record number of DUs completed for each round.

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

6pm Challenge Night-Accessory work
3 rounds NOT for time of:
10 Straight Leg Dead Lifts
10 Pendlay Rows
15 Strict TTB
25 Weighted Sit ups – feet anchored with DB across chest
20 Hip Extensions

West LA CrossFit WOD: Wednesday 1/28/14

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“Walk The Plank”

100 Pull Ups for time
Every time you drop off the bar you must “Walk the Plank”
Walk the Plank=12 OH Plate Walking Lunges (45/25)
Please remember Pull-Ups can be scaled/modified for all levels and abilities.

Extra Credit:
Smolov Week 3/Day2
Back Squat 7 x 5 @ 75% + 10-20lbs

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