WOD - WEDNESDAY 4/26/17

Mobility: Hamstrings/L-Spine

Part A: 2 Rounds Not For Time:
400m Run
25 KB Russian Swings (2/1.5) UNBROKEN*
400m Run
45s. Elbow Side Plank Hold Left - into - 
45s. Elbow Side Plank Hold Right UNBROKEN*
*every time you break=5 burpee penalty

Part B: "HI HO - HI HO"
30 Min. AMRAP
1 Sled Pull (backwards)
20 DB Burpee Box Step Overs (45/25)
250m Row
20 KB SDLHP (2/1.5)
10 GHD SU (sub 20 Butterfly SU)

Flexibility:Lower Back/Chest/ 

WOD - TUESDAY 4/25/17

Mobility: Hips/Wrists/ Front Rack

Part A: 3 - 3 - 3 - 3
PausingPower Clean
2s. pause below knee and 2S. pause mid-thigh

Part B: Every 90 Seconds for 7 sets:
1 Squat Clean + 
1 Front Squat + 
1 Jerk

Part C: "DT"
5 Rounds for Time:
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Flexibility: Shoulders/Ant. Hips

WOD - MONDAY 4/24/17

Mobility: Hips/Shoulders

Part A: 3 - 3 - 3 - 3 - 3
Snatch Grip RDL
@70%+ of 1RM Snatch

Part B: 3 - 3 - 3 - 3 - 3
Bent Over Barbell Row
@70%+ of 1RM Snatch

Part C: 3 - 3 - 3 - 3 - 3
Back Squat
@80%+ of 1RM Back Squat

Part D: "SALLY WHO"
4 Rounds on the 2 Minutes:
200 Meter Run then in remaining time AMRAP
Back Squats (135/95)
from floor
*score is total Back Squats

Flexibility: Lower Back/Hamstrings/IT Bands

WOD - SUNDAY 4/16/17

Reebok CrossFit LAB is closed today. Here are some things to do on Easter in Los Angeles!

*Easter Brunch with Friends and Family
*Religious or Non Denominations Services
*Pershing Square Community Egg Hunt
*Bunny's Spring Fling at the LA Zoo & Botanical Gardens
*Blessing of the Animals at Olvera Street
*Downtown LA Easter Fest at Grand Hope Park
*Easter Champagne Brunch on a Hornblower Cruise from Marina Del Rey
*Easter Brunch on the Queen Mary

WOD - FRIDAY 4/14/17

Mobility: L-Spine/Chest

Part A: 2 Sets Not For Time:
20s. Ring Hollow Body Hold
20s. Hollow Body Hold
20s. Ring L-Sit Hold
20s. Superman Hold
20 GHD or 30 Butterfly SU

Part B: 4 Sets Not For Time:
10 DB Chest Fly into
10 DB Bench Press (same weight) 
10 Ring Rows

part C: 12 Min. EMOM
Min 1: 200m Run
Min 2: 1 Round of Cindy (5 Pullups, 10 Pushups. 15 Air Squats)
Min 3: AMRAP Wall Balls (20/14)
*score is total Wall Balls

Flexibility: IT Bands/Chest/Ant. Hips

WOD - SUNDAY 4/9/17

Mobility: Lats/ Shoulders

Part 3 Sets Not For Time:
200m Med Ball Run (20/14)
20 Med Ball Russian Twist
10 DB Reverse Flys

Part B: On a 5 min. Running Clock for 20 mins.
200m DB Farmers Carry (45/25)
AMRAP Bench Press (135/95) scale pushups
at 5 min - 200m DB Farmers Carry (45/25)
AMRAP Bench Press (135/95) scale pushups
at 10 min - 200m DB Farmers Carry (45/25)
AMRAP Bench Press (135/95) scale pushups
at 15 min - 200m DB Farmers Carry (45/25)
AMRAP Bench Press (135/95) scale pushups

Score is Reps of Bench Press or Pushups

Flexibility: Shoulders/Forearms