Mad Dash
WOD 12 . 20 . 17 ” Mad Dash ” 3 Rounds for time 800m Run 20 Deadlifts 225 / 155 20 Burpee Box Jump Overs
WOD 12 . 20 . 17 ” Mad Dash ” 3 Rounds for time 800m Run 20 Deadlifts 225 / 155 20 Burpee Box Jump Overs
December 18 , 2017 ” Pistols with Nate ” AMRAP 20 2 ring muscle ups ( scale with strict pull ups and dips) 4 HSPU ( scale with picking push up ) 8 pistol squats ( scale to a box or ball )
A. Front Squats 5 – 5 – 5 – 5 – 5 OT3 Min B. 13.4 Open AMRAP 7 3 – 6 – 9 – 12 – 15 – etc Clean and Jerk 135 / 95 Toes to bar
Please join us Saturday for our Toy Drive, 830 am. We are starting to collect toys at the gym. Hope to see you all there! WOD 12 . 15 . 17 ” Raise the Roof ” 5 Rounds for time Run 250m 10 R arm DB push press 50 / 35 10 L arm DB
2nd ANNUAL CrossTown TOY DRIVE – Bring a toy in the gym this week. Saturday at 830 am , we will have a big group workout to celebrate. Toys will be donated to the Children’s Hospital in Los Angeles. Any Toy for any age is appreciated. Unwrapped. Unopened. Last year we had over 50 Toys
A. Press Wave 3 Rounds 5 – 3 – 2 Use same weight for all sets of 5 , 3 and 2. For example, 5 reps at 95 # 3 reps at 115# 2 reps at 135# 5 reps at 95# 3 reps at 115 ETC. B. “Mario Cart ” 3 Rounds For Time
2nd ANNUAL CrossTown TOY DRIVE – Bring a toy in the gym this week. Saturday at 830 am , we will have a big group workout to celebrate. Toys will be donated to the Children’s Hospital in Los Angeles. Any Toy for any age is appreciated. Unwrapped. Unopened. Last year we had over 50
2nd ANNUAL CrossTown TOY DRIVE – Bring a toy in the gym this week. Saturday at 830 am , we will have a big group workout to celebrate. Toys will be donated to the Children’s Hospital in Los Angeles. Any Toy for any age is appreciated. Unwrapped. Unopened. Last year we had over 50 Toys
WOD 12 . 8 . 17 A. 5 x 6 steps Front Rack Walking lunges B. ” GI JOE ” AMRAP 11 100m Run 10 Overhead Squats 95 / 65 1 Rope Climb
A. 5 x 3 split jerk B. “Blizzard” 15 min amrap 5 clean and jerk 135 / 85 10 Wall Balls 15 KBS 53 / 35