CrossFit 213 Downtown Los Angeles WOD April 20th, 2018

Friday:

Warm-up: Thoracic Mobility & Posterior Chain Activation

1K Row For Time

Strength/Skill:

Complete 5 x 5 Deadlift @ 80-85% of 5RM

Metcon:

For Time:

25 Deadlifts (RX:185/125)

10 Pull-ups

25 Power Cleans (RX:155/105)

10 Chest-to-Bar Pull-ups

25 Front Squats (RX:135/95)

10 Bar Muscle-ups

25 Front Rack Forward Lunges (RX:115/75)

10 Ring Muscle-ups

HIITX

A)

(3 ROUNDS)

30 CAL BIKE OR ROW

50' BANDED SIDE STEP (R/L)

15 SINGLE ARM PRESS (R/L)

20 ALTERNATING COSSACK SQUATS

*CAP @ 20MIN

B)

-IN 10 MIN-

ESTABLISH BEAR COMPLEX 1RM

*1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH PRESS + 1 BACK SQUAT + 1 PUSH PRESS

-REST 3 MIN-

10 EMOM

2 REPS OF THE BEAR COMPLEX @ 70-80% OF 1 RM

-REST 3 MIN-

21-15-9

SINGLE ARM DUMBELL SNATCH (HEAVY)

LATERAL BURPEE OVER DUMBELL

*CAP @ 10MIN

 

CrossFit 213 New Referral Program

Hello 213ers!

We know we have been going through a lot of changes recently and hopefully they will prove to be for the better. One change we hope you all like is our revamped referral program. To help strengthen our community, we want to offer you a free month's membership for every new member that joins referred by you. So if five new members join, you will get five months free! 

To get credit, make sure the new member chooses "Referral" when registering and emails us at contact@crossfit213.com to let us know you referred them.

We can only offer this for a limited time, so spread the word and hopefully some of you will get a full year free!

Thanks,

CrossFit 213 Management

CrossFit 213 Downtown Los Angeles WOD April 17th, 2018

 Tuesday:

Warm-up: Hip Mobility + Core & Glute Activation

Strength/Skill:

Establish a 3RM Front Squat

Metcon:

3 Rounds for Time:

21 Overhead Squats (RX:95/65)

50 Double-Unders

21 Toes-to-Bar

50 Wall-Balls (RX:20/14)

HIITX

A)

10AMRAP

1 DRAGON WALK

1 DRAGON SLIDE

10 CAL ROW

10 B/B GOOD MORNINGS

10 B/B BACK SQUATS

B) 

PRACTICE

-FRONT SQUAT

-CLEAN POSITIONS

-HANG POWER CLEAN

-HANG SQUAT CLEAN

-POWER CLEAN

-SQUAT CLEAN

C)

10 AMRAP

10 CLEAN GRIP DEADLIFTS

5 HANG POWER CLEANS

5 HANG SQUAT CLEANS

*30 DOUBLE UNDERS AFTER EACH SET

D)

10 AMRAP

5 POWER CLEANS

5 SQUAT CLEANS

10 PUSH PRESSES

*30 ABMAT SITUPS AFTER EACH SET

E)

10 AMRAP

2 ZIG ZAG COURSE (RUN/SHUFFLE)

2 BURPEE BROAD JUMP

2 LADDER DRILLZ (IN/OUTS)

2 HURDLES (JUMPING)