Posts Tagged ‘CrossFit WOD’

May 15

KMW CrossFit WOD: Thursday 8/26/10

CHOOSE A GIRL AND DO HER!


Mar 13

West LA CrossFit WOD: Saturday 3/14/15

 

Screen Shot 2015-03-13 at 8.41.39 PM15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled Version of 15.3
14 min AMRAP of:
50 Wall Ball Shots
200 Single
Unders
M 20-lb. ball to 9’
F 10-lb. ball to 9’

WOD Times-8am, 9:30am, 10:30 CF1

10:30 CF 1
14 min AMRAP of
7 Ring Dips
20 Wall Ball Shots
?? Choose a reasonable number of DUs relative to your skill.  Coach will help

Feb 18

West LA CrossFit WOD: Thursday 2/19/15

This is why she PRd her Back Squat by 30lbs.  She's a warrior!

This is why she PRd her Back Squat by 30lbs. She's a warrior!

WOD
A. Strength/Skill
Push Jerk 3-3-3-3-3 building
B. Met Con
"6 Pack Serum"
Complete 5 Rounds of:
5 Front Squats (145-105)
10 Toes to Bar

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

6pm Challenge Training:
"Grid Style
"
In teams of 4:
Shuttle Run
50 DB Squats
50 Burpee Box Jump Over
50 Hang Power Snatch
50 Deadlifts
Shuttle Run
Sudden Death:
All athletes: 250 Meter Row 30 Double Unders

Jan 9

West LA CrossFit WOD: Saturday 1/10/15

10176195_10205859712959093_5744597703658515088_n8am CrossFit 3
20 mins of Complex Practice, building:
Power Clean-Hang Squat Clean-Push Jerk-Split Jerk
Complete "The Revolution"

9:30am CrossFit 2:
"The Revolution"
For time:
25 Lateral Hurdle Jump (24/20)
10 DB Hang Power Clean and Jerks (35/25)
25 Toes to Bar
10 DB Hang Power Clean and Jerks
5 Rope Climb
s
10 DB Hang Power Clean and Jerks
25 Lateral Hurdle Jump

10:30am CrossFit 1
For time:
20 Lateral Hurdle Jumps (8-12")
10 DB Hang Power Clean and Jerks
25 Knees to 90
10 DB Hang Power Clean and Jerks
5 Strict Pull-Ups (band)
10 DB Hang Power Clean and Jerks
20 Lateral Hurdle Jumps (8-12")