Monday 2/1/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Skill:
Double-unders
Butterfly/Kipping Pull-ups

Strength: Bench Press – 75% 3×5

WOD: For time

30x Bench Press (m:135#/f:95#)
30x Burpees
30x Deadlifts (m:225#/f:155#)
30x Pull-ups

Cool down: 100x Double-unders

  

Sunday 1/30/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 1/29/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

WOD: For time

400x Run
50ft Slider pikes (mod. bear crawl)
40x Jumping squats
30x Sit-ups
20x Box jumps
10x Pull-ups
5x Handstand push-ups
100x Double-unders
5x Handstand push-ups
10x Pull-ups
20x Box jumps
30x Sit-ups
40x Jumping squats
50ft Slider pikes
400x Run

  

Friday 1/29/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Strength:
Front squat – 70% 3×8
3 Power Cleans + 1 Jerk @75% 2sets
2 Power Cleans + 1 Jerk @80% 2sets
2 Power Cleans + 1 Jerk @85%
1 Clean & Jerk @90%

WOD: AMRAP in 9 minutes

Each round consist of:
1 Power Clean (m:155#/f:95#)
1 Hang Power Clean
1 Shoulder to OH
1 Front Squat
1 Thruster

No rep(s) if Barbell is dropped during round.

  

Thursday 1/28/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 1/27/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Skill: Kip/Butterfly Pull-ups or Toes to bar
Strength: Bench press – 70% 3×8

WOD: 5 Rounds for time

5x KB Snatches w/ left (m:55#/f:35#)
5x KB Snatches w/ right
10x Pull-ups
30x Double-unders

  

Tuesday 1/26/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Skill: Rope climb
Strength:
Strict Press – 70% 3×8
Back squat – 70% 3×8

WOD: AMRAP in 12 minutes

10x Burpees
10x Alternating Pistols
15m Handstand walks (mod. 5 HSPUs)
2x Rope climbs (mod. 6 rope lowers)

  

Monday 1/25/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Strength:
2 Snatch Balance + 1 OHS @80% 3sets
Snatch – 75% 2×3, 80% x 2, 85% x 2, 90% x 1

WOD: For time

9x Hang Power Snatches (m:115#/f:75#)
200m run
7x Snatch Balances
400m run
5x Snatches
400m run
7x Snatch Balances
200m run
9x Hang Power Snatches

  

Sunday 1/24/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 1/23/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11
    Our New Year’s Transformation Challenge has officially started!! Good luck to all who joined!!
  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    LAX CrossFit is hosting their next Co-ed Competition February 20. Good way to start the new year so dont hesitate to sign up. For more information, click here.-Co-Ed Teams of 2: 1 Guy and 1 Girl
    -3 Divisions: Advanced, Intermediate, and Beginner/Fun
    -Max of 18 teams per division, so sign-up before we sell out
    -Movements and Events will be updated here, so check back for the latest
    -Entry includes Special Edition Event T-Shirt for each participant
    -Open to all – LAX CrossFit Members and anyone looking to compete!
    -Early Bird Price (register by 1/12): $90/team
    -Price after 1/12: $120/team

WOD: 3 Rounds for time

10x OH Sandbag box step-ups (24″/20″)
200m Sandbag Run (45#/25#)
30′ OH Sandbag lunge
30x V-ups