Saturday 12/26/15

Skill Work/ Warm-up: 2 rounds not for time of:

5 – 10 strict pull-ups/chin-ups

10 kettlebell cleans (5 each side)

45 sec max wall walk

A: Every minute on the minute for 5 minutes of:

5 wall balls (20/14) + 5 push-ups

B: Every 3 minutes on the minute for 9 minutes of:

3 presses + 3 push presses + 3 push jerks (adding weight each round)

D: Tabata squats, visit rest 1 minutes, Tabata sit-ups

Friday 12/25/15

We make a living by what we get, we make a life by what we give.

— Sir Winston Churchill

Christmas Day

We are closed for the day.

Have a beautiful day full of family love and fantastic food!

Thursday 12/24/15

Lamorinda CrossFit wishes happiness and peace to each part of our family. Have a great holiday!

Lamorinda CrossFit wishes happiness and peace to each part of our family. Have a great holiday!

12 Days of Christmas

Each rounds completed like the song, page first day of Christmas (1 power snatch), this web second day of Christmas (2 ring dips + 1 power snatch) and so on and so forth. For Time.

1 power snatch (95/65)

2 ring dips

3 burpees

4 pull-ups

5 toes to bar

6 push-ups

7 squats

8 jumping lunges

9 box jumps (24/20)

10 wall balls (20/14 – 10/9)

11 kettlebell swings

12 Thrusters (95/65)

 

Wednesday 12/23/15

Stretch/Mobility: 2 rounds not for time of

10 ankle pulses

30 second pigeon hold (each side)

10 dislocations

A: 10 minutes to complete at heaviest for the day of:

2 hang cleans + 2 shoulder to overhead

B: “Mighty Mouse”

with 7 minutes on the clock complete:

50 thrusters (75/55)

30 power snatches (75/55)

with remaining time complete As Many Reps As Possible of handstand push-ups

Tuesday 12/22/15

Intense Joey

Intense Joey

Kill'n it Courtney (Coach Barbell keeping watch for our athletes)

Kill’n it Courtney (Coach Barbell keeping watch for our athletes)

A: As Many Rounds As Possible in 5 minutes

Barbell Complex: power clean + front squat + push press + back squat + push press (45/35)

B: Every 3 minutes on the minute for 15 minutes of:

front squats 5-5-5-5-5

C: 10 – 8 – 6 – 4 – 2 reps for time of:

Kettle bells swing + clean + front squat + jerk (complete half the reps on each side)