West LA CrossFit WOD: 3/27/15

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27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
Scaled division is 65/45lbs

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.


West LA CrossFit WOD: Thursday 3/25/15

11083669_10152891525053640_1601145773962237315_n“Hasty Herd”
In teams of 4 complete the following 20min AMRAP:
1 athlete starts at each station
300 Meter Row
Burpee Box Jump (20″)
Single Arm DB Snatch (45/30lb)
*The amount of work time is dependent upon the athlete on the Rower.  Athletes do not rotate to the next exercise until they are relieved by the athlete behind them.   Each team keeps a cumulative score for the Burpee BJs and DBS.

WOD Times-6am, 7am, 12:15pm, 5pm, 5pm Mobility and 15.5 announcement, 6pm CF Open 15.5 Review, 8pm

West LA CrossFit WOD: Wednesday 3/25/15

10665181_10153112567460435_9092034088170826313_n“Ginger Juice”
4 Rounds for time:
10 Toe to Bar/Chest to Bar
20 Russian KBS (heavy)
200 Meter Run

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

West LA CrossFit WOD: Tuesday 3/24/15

1.) Strength
5 sets of 10 Back Squats (heavy not max)

2.) Mid-Line Chipper (QOM)
50 Banded Good Mornings (unbroken)
30 V-Ups
20 Tight Arch Rocks
30 Weighted Sit Ups (feet anchored)
20 Straight Leg Good Mornings
50 Seconds R Side Plank
20 Hollow Body Rocks
50 Seconds L Side Plank
20 Slow Tap Swings

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm CF3, 7pm CF 1, 8pm

CrossFit 3
Muscle Up Strength Drills
Muscle Up Practice
4 Rounds of:
5 Hang Power Snatch
10 Handstand March