CrossFit 213 Downtown Los Angels WOD July 21st, 2018

 Saturday:

HERO WOD

“Whitten”

5 Rounds For Time

    22 Kettlebell Swings (43/25)

    22 Box Jumps (24/20)

    400 meter Run

    22 Burpees

    22 Wall Ball Shots (20/14)

     

    US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

    Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

CrossFit 213 Downtown Los Angels WOD July 20th, 2018

 Friday:

Warm up: Shoulder Mobility + Core Activation

Strength/Skill:

A.) 15 Minutes to build:

Hang Squat Snatch

2 - 2 - 2 - 2 - 2

*Drop and reset

Then: 3 Sets of 2 @ 70%

B.) Every 3 Minutes for 15 Minutes Complete:

30 Alt DB Snatch

6 Wall-Climbs

Rest with time Remaining

Metcon:

For Time:

Buy-in 1K Row

50 Front Rack Lunges (RX:75/55) (RX+:95/65)

40 Hang Power Cleans

30 Chest-to-Bar Pull-ups

20 Handstand Push-ups

10 Burpee Box Jump Overs

CrossFit 213 Downtown Los Angels WOD July 19th, 2018

 Thursday:

Warm-up: Shoulder Mobility + Core Activation

Strength/Skill:

A.) 15 Minutes to Establish a Heavy set of:

1 Push Jerk + 1 Split Jerk

Then 4 x 1+1  @ 80%

B.) Complete the following for max reps:

3 Rounds

4 Minutes On:

40 Double-unders

30 Air Squats

20 DB Press

Max Burpees with time remaining

1 Minute Rest

Metcon:

For Time:

27 - 21 - 15 - 9

Sumo Deadlift High Pull (RX:75/55)

Toes-to-Bar

Calorie Row

CrossFit 213 Downtown Los Angels WOD July 17th, 2018

 Tuesday:

Warm up: Shoulder Mobility + Core Activation

Handstand Push-Up Progressions/Skill work

Strength/Skill:

A.) 8 Minute EMOM

Minute 1: Max Rep Handstand Push-ups

Minute 2: 45 sec Plank Hold *weighted

B.)  8 Minute EMOM

Minute 1: 10 Handstand Wall Kick-ups

Minute 2: Max Rep V-ups *weighted

Metcon:

For Time:

12 Power Snatches (RX:95/65)

12 Bar Facing Burpees

400m Run

12 Squat Snatches (RX:105/70)

12 Bar Facing Burpees

400m Run

12 Overhead Squats (RX:115/75)

12 Bar Facing Burpees

400m Run

CrossFit 213 Downtown Los Angels WOD July 16th, 2018

 Monday:

Warm-up: Thoracic Mobility + Posterior Chain Activation

Strength/Skill:

A.) 15 Minutes to build up across Sets:

Sumo Deadlift

5 - 5 - 5 - 5 - 5

Then: 3 Sets of 5 @ 70%

B.) 15 Minute to AMRAP of:

12 Double KB RDL’s (35/15)

12 Double KB Walking Lunges

12 Jump Squats (non weighted)

60 Med Ball Russian Twists

Metcon:

2 Rounds for Time:

100 Double-Unders

50 Wall-Balls (RX:20/14)

25 Push Jerks (RX:95/65) (RX+:135/95)