WOD

WOD 12 . 22 . 17 “Work Horse” AMRAP 15 10 Thrusters 95 / 65 15 Kettle Bell swings 53 / 35 30 Double Unders    

A. Work up to a heavy power snacth 10 min B. “Smoke on the water ” 5 x 2 min Round Buy in Row 20/ 16 Calories Max Snatch 75# , 95 # , 115 , 135 , 155 Womans load : 55 , 65 , 75 , 85 , 95 Rest 2 min

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