A. Push Press
3 RM
B. 1 round of "Kelly"
2 rounds of "Helen"
1 round of "Kelly"
Kelly: 400m Run, 30 Wallballs, 30 Box Jumps
Helen: 400m Run, 21 KBS, 12 Pull-ups
Open Gym
-or-
Suggested WOD
3 rounds
200m Farmer's Carry (50s/35s)
40 Burpees
A. Deadlift
5-5-5-5-5
B. "Paul Bunyan"
15 min AMRAP
60 Double unders
15/10 Calorie Row
10 Deadlifts (225/155)
A. 5 Rounds for Quality
3 Strict Pull-ups, 2 C2B Pull-ups, 1 Bar Muscle-up
B. "Liquid Cocaine"
5 rounds for time
5 Power Clean & Jerks (155/105)
10 C2B Pull-ups
A. Snatch Balance + OHS
Build to a heavy complex
B. For time
21 OHS (95/65)
200m Run
21 Thrusters
200m Run
15 OHS
200m run
15 Thrusters
200m Run
9 OHS
200m Run
9 Thrusters
200m Run
On Monday, September 3rd, in observance of Labor Day we will follow our Holiday schedule and have a 10:00am WOD only.
Thank you.
Closed for a CrossFit L2 Course.
"Candy"
5 rounds for time
20 Pull-ups
40 Push-ups
60 Squats
-or-
"Maggie"
5 rounds for time
20 HSPU
40 Pull-ups
60 Alternating Pistols
Open Gym
-or-
Suggested WOD
3 rounds
20 Hang Power Cleans (95/65)
20 Front Squats
20 Push-Press
A. Shoulder Press
3 RM
B. "Strict Nicole"
20 min AMRAP
400m Run
Max Strict Pull-ups
A. Power Clean
3-3-3-3-3
B. Tabata
Dumbell Snatch
Jumping Lunges
Ring Dips
Front Rack Walking Lunges
Dumbell Snatch
A. Bulgarian Split Squats
3-3-3
B. For time
100 Box jumps*
*EMOM 2 Back Squats (225/155)
Reminder: We will be CLOSED this weekend so that we can host a CrossFit Level 2 Course.
This allows us to continue the training and education of our Coaching Staff so that we can provide you with the best training available.
"RJ"
5 rounds for time
800m Run
5 Rope climbs
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Open Gym
-or-
Suggested WOD
12 min AMRAP
9 KBS (1.5/1)
6 Burpee Box Jumps (24/20)
3 L-Sit Pull-ups
A. Front Squat
3-3-3
B. For time
50 cal Row
40 DB Box Step Overs (35s/20s)
30 DB Push Press
20 DB Thrusters
10 Man-makers
A. Push Jerk @ 65% 1 rm
10-10-10
B. 3 rounds
400m Run
12 C2B Pull-ups
9 Clean & Jerk (155/105)
Reminder: We are taking a vacation in regard to the 12:30 WOD M-W-F.
It will return with a vengeance on Wednesday 5 September.
Thank you.
A. 8 min EMOM
3 Hang Power Snatch
B. 15 min AMRAP
1-2-3-4...
Power Snatch (135/95)
15 Wallballs
Snatch number increases. Wallballs do not.
A. Muscle-up technique work
B. "Yeti"
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Post time to comments.
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
