Posts Tagged ‘KMW Fitness’

Jun 29

West LA CrossFit WOD: Monday 6/30/14


AMRAP 15 mins of:
30 Double Unders
7 Deadlifts @ 130% of your BW
9 Wall Ball Shots (20lb-11ft/14lb-10ft)
7 DB Push-Press (45/30lbs)

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

8pm Elements
Double Under Practice
Flight School
AMRAP in 7 mins of:
1-2-3-4-5-6-7-8-9-10 Double Unders
Between each set complete 1 Burpeethen
Learn how to Deadlift properly for your body type
5 Rounds for completion of:
5 Deadlift (bodyweight maybe??)
10 Wall Ball Shots

May 19

West LA CrossFit WOD: Tuesday 5/20/14

The 40s have arrived! Photo by Chung Tang

The 40s have arrived!
Photo by Chung Tang

For time:
40 Pull Ups
40 Hang Snatch (95/65)
40 Toes to Bar
40 KBS (28/20)
40 Burpees

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

6pm Advanced
Same workout as above... although we are meeting at BruHaus for a celebration and you should be there with us!!
Love you, T

7pm Elements
Learn and Practice Barbell Hang Power Snatch
For time:
40 Burpees
40 KBS
400 Meter Run

Dec 11

Karina Smirnoff of ‘Dancing with the Stars’ Fitness Training at Krav Maga Worldwide™ KM Bag Class

[Krav Maga Worldwide™ KM Bag class with Kristine Ho] "is kickin' my butt and I'm lovin' every second of it" - Karina Smirnoff, 'Dancing with the Stars'

Karina Smirnoff has made her mark for the past eight years as one of the featured dancers on ABC’s hit reality series Dancing with the Stars. Her success on Dancing with the Stars, the #1 rated show in its category averaging 36+ million viewers per week, has made Karina a household name and a sought after beauty, health, fitness, and fashion icon. She has been the most Googled professional dancer on the show. -

Karina Smirnoff visited Krav Maga Worldwide™ - KMW Krav Maga - for some fitness training and took our unique KM Bag class.

This class features a combination of strength training, dynamic flexibility, and heavy bag work. The focus of this class is to emphasize muscular strength and cardiovascular endurance. Students will learn correct body alignment to maximize efficiency, while refining Krav Maga technique through repetition, drills, and punch kick combinations on the bag.

Read more about our KM Bag class here:

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Jan 31

KMW CrossFit WOD: Wednesday 2/1/12

Now That's A Shrug

5 Rounds of the following for time:
10 Hang Squat Snatch (95/65lbs)
10 Ring Dips
10 Reverse Grip Pull-Ups
10 Hand Release Push Ups

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm, 8pm

6:30pm KMW CrossFit Endurace @ SMC Track
Teams of 3-2400 x 200 Meter Relay

“Effort only fully releases its reward after a person refuses to quit.” ~Napoleon Hill