Posts Tagged ‘West LA’

Jun 25

Instructor Event: Expert VII 2nd Dan Black Belt Preparation Course (June 25-28) Los Angeles, CA

event calendar photo

Registration Deadline: June 8, 2015

KMW Registration Policies: Late Registration– All registrations received after the registration deadline will be considered late and will be assessed a $50 late fee per instructor. Cancellations– Any registration can be canceled before the registration deadline without incurring any fees. If an instructor cancels after the registration deadline, a $100 Cancellation Fee will be assessed for that instructor. Cancellation fees will be waived in the event of natural disaster, family emergency, medical emergency or injury. Cancellations due to injury must include a doctor’s note verifying the date and severity of the injury.

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")