The gym is sending 11 great athletes down to the Next Level Invitational on December 4th. We have two podium spots to defend, and we are going to kick some ass again. Everyone who wants to come watch, your support will be greatly appreciated, and it will be a hell of a time.

For those of you who want to give more, you can be a volunteer!…. You will get in for free, get a tshirt,… and get handed AUTHORITY! We actually need four volunteers from our gym to participate… Details here:
Volunteers

WODs:

Atheletes:

Warm Up:

530m Run

3 Rounds

10-15 Front Squats (increase weight lightly each round, guys start with 45-75lbs, ladies 25-45lbs)
10-15 Back Extensions
10-15 Knees to Elbows
10-15 Pullups

530m Run

Strength:

Power Clean

Heavy Sets:

3-3-3

WOD:

Elizabeth:

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Competitors:

Warm Up:

400 Double Unders

WOD:

3 rounds for time/reps of:

3 Clean and jerks (adv: 185, 125)(int/mast: 135, 95)
*6 Broad Jumps (men: 7ft; women; 5ft)

Immediately followed by:

60 180 degree Burpees
Ski 1000m
Max Pullups
15 High Jumps (touch pullup cage bars, rest 1 second between jumps)

THEN REPEAT EVERYTHING AGAIN STARTING WITH CLEAN AND JERK AND BROAD JUMP WOD.

Victor Chavez repp'n out squats at Next Level Invitational

CrossFit Mean Streets
Downtown LA

Comments are closed.