Saturday 2/20/2016

Announcements:

  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    CFL Box will be closed this day.
    Come out and support Melanie L. & Luis, Penney & Enio, Margaret & Alex and Theresa & Norm as they compete at this Saturday’s Double Trouble Co-ed Competition! It will be hosted by LAX CrossFit at their box. Starts at 8am and admission is free!

    Heat times:

    Melanie & Luis:
    WOD 1= 9:05am
    WOD 2= 12:00pm
    WOD 3= 2:45pm

    Penney & Enio:
    WOD 1= 9:25am
    WOD 2= 12:15pm
    WOD 3= 3:00pm

    Margaret & Alex:
    WOD 1= 9:45am
    WOD 2= 12:30pm
    WOD 3= 3:15pm

    Theresa & Norm:
    WOD 1= 10:25am
    WOD 2= 1:00pm
    WOD 3= 3:45pm

    LAX CrossFit
    11944 S. La Cienega Blvd.

    Hawthorne, CA

  • 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!

Box is closed for the Co-ed Double Trouble Competition at LAX CrossFit.

  

Friday 2/19/2016

Announcements:

  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    CFL Box will be closed this day.
    Come out and support Melanie L. & Luis, Penney & Enio, Margaret & Alex and Theresa & Norm as they compete at this Saturday’s Double Trouble Co-ed Competition! It will be hosted by LAX CrossFit at their box. Starts at 8am and admission is free!

    Heat times:

    Melanie & Luis:
    WOD 1= 9:05am
    WOD 2= 12:00pm
    WOD 3= 2:45pm

    Penney & Enio:
    WOD 1= 9:25am
    WOD 2= 12:15pm
    WOD 3= 3:00pm

    Margaret & Alex:
    WOD 1= 9:45am
    WOD 2= 12:30pm
    WOD 3= 3:15pm

    Theresa & Norm:
    WOD 1= 10:25am
    WOD 2= 1:00pm
    WOD 3= 3:45pm

    LAX CrossFit
    11944 S. La Cienega Blvd.

    Hawthorne, CA

  • 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!

Skill: Bar-ups
Strength: Bench – 85% 3×3

WOD: AMRAP in 10 minutes

3x Bar-ups
6x Pistols Left
6x Pistols Right
30x V-ups

  

Thursday 2/18/2016

Announcements:

  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    CFL Box will be closed this day.
    Come out and support Melanie L. & Luis, Penney & Enio, Margaret & Alex and Theresa & Norm as they compete at this Saturday’s Double Trouble Co-ed Competition! It will be hosted by LAX CrossFit at their box. Starts at 8am and admission is free!

    Heat times:

    Melanie & Luis:
    WOD 1= 9:05am
    WOD 2= 12:00pm
    WOD 3= 2:45pm

    Penney & Enio:
    WOD 1= 9:25am
    WOD 2= 12:15pm
    WOD 3= 3:00pm

    Margaret & Alex:
    WOD 1= 9:45am
    WOD 2= 12:30pm
    WOD 3= 3:15pm

    Theresa & Norm:
    WOD 1= 10:25am
    WOD 2= 1:00pm
    WOD 3= 3:45pm

    LAX CrossFit
    11944 S. La Cienega Blvd.

    Hawthorne, CA

  • 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!

Active Recovery/Rest Day!

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

  

Wednesday 2/17/2016

Announcements:

  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    CFL Box will be closed this day.
    Come out and support Melanie L. & Luis, Penney & Enio, Margaret & Alex and Theresa & Norm as they compete at this Saturday’s Double Trouble Co-ed Competition! It will be hosted by LAX CrossFit at their box. Starts at 8am and admission is free!

    Heat times:

    Melanie & Luis:
    WOD 1= 9:05am
    WOD 2= 12:00pm
    WOD 3= 2:45pm

    Penney & Enio:
    WOD 1= 9:25am
    WOD 2= 12:15pm
    WOD 3= 3:00pm

    Margaret & Alex:
    WOD 1= 9:45am
    WOD 2= 12:30pm
    WOD 3= 3:15pm

    Theresa & Norm:
    WOD 1= 10:25am
    WOD 2= 1:00pm
    WOD 3= 3:45pm

    LAX CrossFit
    11944 S. La Cienega Blvd.

    Hawthorne, CA

  • 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!

Skill: Double-unders
10-20-30-40-50-40-30-20-10 unbroken
Strength:
Strict Press – 85% 3×3
Back squat – 85% 3×3

WOD: AMRAP in 9 minutes

3x Thrusters (m:115#/f:75#) or (m:135#/f:95#)
10x Double-unders

Increase by 3 Thrusters and 5 Double-unders after each round until time expires.

example:
Round 1 = 3x Thrusters & 10x Double-unders (13 reps)
Round 2 = 6x Thrusters & 15x Double-unders (34 reps)
Round 3 = 9x Thrusters & 20x Double-unders (63 reps)
Round 4 = 12x Thrusters & 25x Double-unders (100 reps)
Round 5 = 15x Thrusters & 30x Double-unders (145 reps)
Round 6 = 18x Thrusters & 35x Double-unders (198 reps)
Round 7 = 21x Thrusters & 40x Double-unders (259 reps)
Round 8 = 24x Thrusters & 45x Double-unders (328 reps)
Round 9 = 27x Thrusters & 50x Double-unders (405 reps)
Round 10 = 30x Thrusters & 55x Double-unders (490 reps)
and so on…

  

Tuesday 2/16/2016

Announcements:

  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    CFL Box will be closed this day.
    Come out and support Melanie L. & Luis, Penney & Enio, Margaret & Alex and Theresa & Norm as they compete at this Saturday’s Double Trouble Co-ed Competition! It will be hosted by LAX CrossFit at their box. Starts at 8am and admission is free!

    Heat times:

    Melanie & Luis:
    WOD 1= 9:05am
    WOD 2= 12:00pm
    WOD 3= 2:45pm

    Penney & Enio:
    WOD 1= 9:25am
    WOD 2= 12:15pm
    WOD 3= 3:00pm

    Margaret & Alex:
    WOD 1= 9:45am
    WOD 2= 12:30pm
    WOD 3= 3:15pm

    Theresa & Norm:
    WOD 1= 10:25am
    WOD 2= 1:00pm
    WOD 3= 3:45pm

    LAX CrossFit
    11944 S. La Cienega Blvd.

    Hawthorne, CA

  • 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!

Strength:
OHS – 90% x2
Snatch – 70%x1, 75%x1, 80%x1x2

WOD: 4 Rounds for time

200m run
10x Hang Power Snatches (m:115#/f:75#)
200m run
10x Toes to bar

Monday 2/15/2015

Announcements:

  • Schedule change for this Sunday and Monday February 14 and 15.
    Monday, Feb. 15 – no 5am or 6am sessions.
  • 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: GHD Hip & Back Extensions
Strength:
Front Squat – 85% 3×3
Clean & Jerk – 70% x1, 75% x1, 80% x2

WOD: AMRAP in 7 Minutes

4x Burpee Deadlifts (m:155#/f:105#)
3x Burpee Power Cleans
2x Burpee Cleans
1x Burpee Clean & Jerk

  

Sunday 2/14/2016

Announcements:

  • Schedule change for this Sunday and Monday February 14 and 15.
    Sunday, Feb. 14 – Closed
    Monday, Feb. 15 – no 5am or 6am sessions.
  • 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

Box closed today. Happy Valentines Day!!

  

Saturday 2/13/2016

Announcements:

  • Schedule change for this Sunday and Monday February 14 and 15.
    Sunday, Feb. 14 – Closed
    Monday, Feb. 15 – no 5am or 6am sessions.
  • 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: AMRAP in 15 minutes

25x Double-unders
20x KB Swings (m:55#/f:35#)
15x KB Goblet Squats
10x Hand Release Push-ups
5x Wall walks

  

Friday 2/12/2016

Announcements:

  • Schedule change for this Sunday and Monday February 14 and 15.
    Sunday, Feb. 14 – Closed
    Monday, Feb. 15 – no 5am or 6am sessions.
  • 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 – 80% 3×4
Clean & Jerk – 75% x 2, 80% x 2, 85% x 1 x 3

WOD: AMRAP in 12 minutes

5x Muscle-ups (mod. 10x Ring Rows & Dips)
15x Box overs
5x Handstand push-ups
15x GHD Sit-ups (mod. 30x sit-ups)

Thursday 2/11/2016

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).