CrossFit 213 Downtown Los Angels WOD October 3rd, 2018

 *ALL WORKOUTS ARE LOADED ON THE ZENPLANNER APP*

https://zenplanner.com/news-events/zen-planner-launches-new-member-mobile-app/

*THIS BLOG WILL BE FOR ALL REGULAR AND EMERGENCY ANNOUNCEMENTS/UPDATES, AND TRAINING VIDEOS, PLEASE CHECK THIS BLOG DAILY.”

*IF YOU ENCOUNTER ANY ISSUES WITH YOUR ACCOUNT (RESERVATIONS/CHECK INS/RECORDING WORKOUTS) PLEASE EMAIL CONTACT@CROSSFIT213.COM SO WE CAN HELP.*

CrossFit 213 Downtown Los Angels WOD October 2nd, 2018

 *ALL WORKOUTS ARE LOADED ON THE ZENPLANNER APP*

https://zenplanner.com/news-events/zen-planner-launches-new-member-mobile-app/

*THIS BLOG WILL BE FOR ALL REGULAR AND EMERGENCY ANNOUNCEMENTS/UPDATES, AND TRAINING VIDEOS, PLEASE CHECK THIS BLOG DAILY.”

*IF YOU ENCOUNTER ANY ISSUES WITH YOUR ACCOUNT (RESERVATIONS/CHECK INS/RECORDING WORKOUTS) PLEASE EMAIL CONTACT@CROSSFIT213.COM SO WE CAN HELP.*

CrossFit 213 Downtown Los Angels WOD October 1st, 2018

*ALL WORKOUTS ARE LOADED ON THE ZENPLANNER APP* 

 https://zenplanner.com/news-events/zen-planner-launches-new-member-mobile-app/

 *THIS BLOG WILL BE FOR ALL REGULAR AND EMERGENCY ANNOUNCEMENTS/UPDATES, AND TRAINING VIDEOS, PLEASE CHECK THIS BLOG DAILY.”

 *IF YOU ENCOUNTER ANY ISSUES WITH YOUR ACCOUNT (RESERVATIONS/CHECK INS/RECORDING WORKOUTS) PLEASE EMAIL CONTACT@CROSSFIT213.COM SO WE CAN HELP.*

STRENGTH

A)

"ADAM BROWN"

2 Rounds For Time

24 Deadlifts (295/205 lb)

24 Box Jumps (24/20 in)

24 Wall Ball Shots (20/14 lb)

24 Bench Press (195/125 lb)

24 Box Jumps (24/20 in)

24 Wall Ball shots (20/14 lb)

24 Cleans (145/100 lb)

 

CONDITIONING

A)

"DTLA SPECIAL 1.1"

FOR TIME:

4 LAPS AROUND BLOCK *MUST CARRY ODD OBJECT WITH YOU (WALL BALL, KB, DB, ETC*)

100 DUMBELL THRUSTERS @ (35/25)

100 CAL ROW

100 ABMAT SITUPS

100 RING ROWS

200 DOUBLE UNDERS

*CAP IS 45 MINUETS*

CrossFit 213 Downtown Los Angels WOD September 27th, 2018

STRENGTH

A)

CLEAN AND JERK

(10X2)

*BUILDING

B)

STRICT PRESS

(5X5 @ 50-60% OF 1RM)

C)

PUSH PRESS

(5X5 @ 50-60% OF 1RM)

D)

"GRACE"

FOR TIME:

30 CLEAN AND JERKS @ (135/95)

 

CONDITIONING

A)

ROW (5K FOR TIME)

*BUDDY TEAMS

B)

FOR TIME:

30-50 PULL UPS

30-50 D/B SQUATS (50'S/35'S)

30-50 V-UPS

150-300 DOUBLE UNDERS

30-50 FLUTTER KICKS

30-50 D/B SNATCH (50'S/35'S)

30-50 KB DEADLIFTS (REDS/GREENS)

*SOLO

 

CrossFit 213 Downtown Los Angels WOD September 26th, 2018

 STRENGTH

A)

(4 ROUNDS)

*12 UNBROKEN SETS

*ALL DUMBBELLS

BENCH

CHEST FLY

PULL OVERS

ARNOLDS

STRICT PRESS

-20 CAL ROW AFTER EACH SET-

B)

E4MIN (5 ROUNDS)

20 DEADLIFTS @ (135/95)

15 TOES TO BAR

10 PUSH UPS

5 STRICT PULL UPS

 

CONDITIONING

A)

15 AMRAP

10 AIR SQUATS

10 PULL UPS

1 SLED SPRINT DOWN BACKWARD WALK BACK

(1:1 WORK/REST)

-5MIN REST-

15 AMRAP

20 CAL ROW

20 TOES TO BAR

-5MIN REST-

15 AMRAP

*12 UNBROKEN REPS

BICEP CURL

TRICEP EXTENSIONS

HAMMER CURLS

RING DIPS

COSSACK SQUATS