(925) 284-XFIT or (925) 284-9348 lamorindacrossfit@gmail.com

23 June 17

Skill: Inverted Hang / Skin the Cat
5 rounds for time
15 Calorie Row
10 total DB Shoulder to Overhead (single DB 45,35)

22 June 17

Learning from an expert

Skill: Running
MetCon: 1 minute per station Fight Gone Bad Style — 2 rounds
AirDyne
Hammer Hits
GHD Sit-ups
Double Slam Ball Carry
Rest

21 June 17

They woke up looking like this.

Skill: Pistols
MetCon:
5 rounds for time of
10 Cleans (135,95)
10 Pushups
10 Pull-ups
10 Dips

20 June 17

Various stages of Deadlift

WOD

MetCon 1: 100 Single Unders
MetCon 2: AMRAP in 2 minutes of Burpees
MetCon 3: 100 Single Unders
MetCon 4: AMRAP in 4 minutes of ABMAT Situps
4pm Kettlebell
5 min. on TGU situp to plank
30  20  10
American swings
Box jumps/ step ups
KB pushups
Tabata ALT swings run in place

19 June 17

This is a huge video for us.

Skill: Heavy Russian Swings
MetCon: For time
30 Med Ball Clean & Jerk (30,20)

18 June 17

Another picture of Justin just standing around

Another Sunday Open Gym from nine until noon.

17 June 17

And another one!

8am Kettlebell

60 seconds on, 30 seconds off:
KB Goblet Squats
Pushup off Dumbbell
Weighted Walking Lunges
Ring Rows
Burpees without pushups
rest 1 minute then repeat
9am WOD

“Death by Sprints”

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (20 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

16 June 17

A swimmer on the ground

Strength: Deadlift 5,3,2+
MetCon: 8 Tabata intervals of each of
Walking Lunges 
Side to side Lunges
Mountain Climbers
Russian Twists
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

15 June 17

Justin just standing around

Strength: Dip 5,3,2+
MetCon: AMRAP in 12 minutes 
100m Single KB Waiter Walk
8 Overhead Squats
8 KB Renegade Rows 
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

14 June 17

Turn out!

Skill: Barbell Jerk
Partner MetCon: For time
100 Wall Balls
200 Kettlebell Swings
300 Double Unders
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

13 June 17

WOD

Strength: Front Squat 5,3,2+
MetCon: 4 rounds for time
3 Back Squats @ heaviest FS of the day
5 Double DB Thrusters (45, 35)
8 Weighted Situps
4pm Kettlebell
5 min. work on TGU from top position
12  8  4
double KB suitcase deadlift
double KB cleans
double floor press
then
12 minute AMRAP
6 burpee jump over KB
12 figure 8’s
18 Russian swings
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

11 June 17

Open Gym today from nine until noon.

With the weather this nice, consider going out and running the reservoir or doing a park workout too!

If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

10 June 17

8am Kettlebell

4rds
10 alt KB press
12 resistance band pull apart
then
12 10 8 6 4 2
close grip push ups
DB curls
then
10 sprints
9am WOD
Strength: Deadlift 3,3,3+
MetCon: AMRAP in 5minutes of Death Marching
Skill: Pistol Balance
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

9 June 17

Skill: Barbell Snatches
Strength: L-sit Pull-ups 3,3,3+
MetCon: EMOM rotating movements for 21 minutes
8 Ring dips
12 Overhead Squats (35,45)
20sec Handstand Hold
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

8 June 17

Tall guys CAN squat!

Skill: Cartwheels
Strength: Front Squats 3,3,3+
MetCon: 3 rounds of
AMRAP in 2 minutes of
    1 Cartwheel
    10 Situps
Rest 1 minute
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

7 June 17

Strength: Press 3,3,3+
MetCon: For time
2 Muscle ups
5 Tire Flips
2 Muscle Ups
4 Flips
2 MU
3 flips
2 mu
2 flips
2 mu
1 flip
2 mu
If you haven’t checked the schedule recently, Lamorinda CrossFit is reintroducing Olympic Lifting classes Tuesdays at 6pm and Saturdays at 10am. All members are welcome to join Coach David for an hour of focusing on the technique of snatches, cleans, and jerks.

6 June 17

WOD

“Diane”
21-15-9
Deadlift (225-185)
Handstand Pushups
4pm Kettlebell
“KB Diane”
21 15 9
Double KB deadlift
Double KB press or Handstand
You can’t escape Diane

5 June 17

Mini trainer meeting

Skill: Barbell Cleans
MetCon: 3 rounds for time of
15 Back Squats (185-135)
12 Pull-ups
10 GHD Situps

4 June 17

Keep training coach. You’ll catch up with Kris someday…

Open Gym today from 9am until noon.

Coach Travis is back from his travels, come say ‘hi’.