CrossFit 213 • 9th & Hill

CrossFit 213 is a world-class box in Downtown Los Angeles. Offering more than 2,000-square-feet of open space that includes competition bumper plates and a double-sided, 24-foot Rogue Infinity Rig with several attachments for a variety of WODs. CrossFit 213 will soon be offering amenities such as full-service locker rooms, showers, towel service, and hair dryers.

[crossfit213]

2013-05-20 H.I.I.T. X: HIITX

Warm-up (No Measure)

5 min Jump Rope 400M Run

Metcon (Time)

5 Rounds 10 Strict Pullups 50 DU's Skill Work on Pullups

[crossfit213]

2013-05-20 CrossFit: 5-20-13

Warm-up (No Measure)

3 rounds of: 10 AS 10 Good Mornings W bar 10 HRPU

Metcon (Time)

EMOTM for 10 min HEAVY! 1 P.Clean/1 H. Clean/1 Jerk Then 3 Rounds of: 20 KB Swings 35/55 10 Front Squats 135/95

[crossfit213]

2013-05-19 CrossFit: 5-19-13

Warm-up (No Measure)

800M Run

RJ (Time)

5 Rounds for time of: 800m Run 5 Rope Climbs, 15' 50 Push-ups

[crossfit213]

2013-05-18 CrossFit: 5-18-13

Warm-up (No Measure)

500M Row

Jeremy (Time)

21-15-9 Overhead Squats, 95# Burpees

[crossfit213]

2013-05-17 CrossFit: Oly Day!!

Warm-up (No Measure)

Bergener Warm-up 10 Jerks w Bar 10 AS

Metcon (Time)

Clean & Jerk 1 Set of 2 Reps @ 50% 1 Set of 2 Reps @ 60% 2 Sets of 2 Reps @ 70% Behind the Neck Push Press 1 Set of 3 Reps @ 50% 1 Set of 3 Reps @ 60% 2 Sets of 3 Reps @ 70% Back Squat 1 Set of 3 Reps @ 50% 1 Set of 3 Reps @ 60% 2 Sets of 3 Reps @ 70%

[crossfit213]

2013-05-16 H.I.I.T. X: HIITX

Warm-up (No Measure)

5min Jump Rope

Metcon (Time)

6 Rounds of 50 DU's 15 Mountain Climbers 100M Row 10 T2B

[crossfit213]

2013-05-16 CrossFit: 5-16-13

Warm-up (No Measure)

Row 800m 50 Sit ups

Front Squat (Weight)

Metcon (Time)

15min AMRAP: 9 Hang Power Cleans 135/95 (bar does not touch ground back to reposition everytime) 7 Front Squats 5 Hang Power Cleans 3 Front Squats

[crossfit213]

2013-05-15 CrossFit: 5-15-13

Warm-up (No Measure)

Run 800M 3 rounds of 10 Push Ups 10 AS 10 Jumping Jacks

Metcon (Time)

5 Rounds of 125 Double Unders 50 KB Swings 1.5/1POOD

[crossfit213]

2013-05-14 CrossFit: 5-14-13

Warm-up (No Measure)

Run 400M Line Drills PVC

Conditioning (Time)

4 Rounds 6 Wall Walks/ Try to touch thighs on wall. 12 Thrusters 95/65

[crossfit213]

2013-05-13 CrossFit: Monday Funday!!

Warm-up (No Measure)

3 Rounds of 10 Power cleans w Bar 10 Good Mornings 10 AS

Deadlift (Weight)

Conditioning (Time)

5 rounds for time 12 Deadlifts 135# 20 Pull-Ups 20 K2E 12 Clean and Jerks

[crossfit213]

2013-05-12 CrossFit: Monday Funday!!!

Warm-up (No Measure)

3 rounds of 5 HSPU 10 AS 10 Good Mornings

Push Press (Weight)

Conditioning (Time)

20 Minute Amrap 10 Push Press 115/75 10 KBS 55/35 10 Box Jumps 24/20

[crossfit213]

2013-05-11 CrossFit: TEAM WOD!

Warm-up (No Measure)

Burgener warmup Row 800M

Conditioning (Time)

Done in teams of 2: 60 Power Cleans @ 95/65 80 Push Presses @ 95/65 100 Back Squats @ 95/65

[crossfit213]

2013-05-10 H.I.I.T. X: HIITX

Conditioning (Time)

TABATA Sprints Burpee broad jump Ab Mat Sit up AS Plank Wall Balls Super Mans Box Jump

[crossfit213]

2013-05-10 CrossFit: OLY DAY!

Warm-up (No Measure)

Burgener Warmup

Conditioning (Time)

Power Snatch 2 Sets of 2 Reps @ 75% 3 Sets of 1 Rep @ 80% Push Press 2 Sets of 3 Reps @ 75% 3 Sets of 2 Reps @ 80% Back Squat 2 Sets of 4 Reps @ 75% 3 Sets of 2 Reps @ 80% 3 Sets of 2 Reps @ 85%

[crossfit213]

2013-05-09 CrossFit: HIITX

Warm-up (No Measure)

Warm Up: 400M run

Conditioning (Time)

8 Rounds 200M Sprint 5 Pull ups 10 Push ups 15 AS

[crossfit213]

2013-05-08 CrossFit: HIITX

Warm-up (No Measure)

Warm Up: 250M Row

Conditioning (Time)

200M Row 30 Dynamic Push Up 300M Row 25 Dynamic Push Up 400M Row 20 Dynamic Push Up 500M Row 15 Dynamic Push Up 600M Row 10 Dynamic Push Up

[crossfit213]

2013-05-07 H.I.I.T. X: HIITX

Conditioning (Time)

TABATA R Side Crunch L Side Crunch Wall Sit KBS Med ball throws from back 12/8 Trunk Twist AS Push Press w/Bar