Friday 2/19/16

MAX REPS!

MAX REPS!

Warm-up: 2 rounds not for time of:

10 kettle bell snatches

4 Turkish get-ups (2 each side)

2 bar muscle ups

A: 5 round of each with a 2 minute rest between rounds of:

snatch balance + overhead squat

B: 12 minutes to complete:

2000 meter row

max burpees

Thursday 2/18/16

One woman who is serious about her lifts!

One woman who is serious about her lifts!

Warm-up: 2 rounds not for time of:

3 wall walks

15 second L-sit hold

1 rope climb

A: 6 rounds, medications rest 2 minutes between rounds

hang clean + pushpress + jerk

B: Grace off the clock

30 full squat cleans

30 push/split jerks

(135/95)

Wednesday 2/17/1

NO PROBLEM!

NO PROBLEM!

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

seated dumbbell presses 5.5.5.5.5

B: For Time:

50 double unders

40 kettle bell swings (53/35)

30 pull-ups

20 dumbbell thrusters (45/30)

10 burpees

Tuesday 2/16/16

Warm-up: 3 round not for time of:

5 scapular retractions

10 v-ups

10 supermans

A: 5 rounds for completion

3 strict pull-ups (add weight if you are capable)

3 ring push-ups

3 hand stand push-ups

B: 1 mile time trial run

 

Hey All, more about

There are a group of individuals here at LCF that are going to be signing up for the 2016 CTS Wine Country Classic (Olympic weight lifting competition). This group includes Anni, viagra buy Coach Dan, buy information pills Joe, David, Coach Travis, Kat and Garry.

If you are interested in improving your Oly Lifts we will be happy to have you train with us for this comp. We encourage any and all of you to sign up.

All must be signed up by March 1st, 2016. The meet takes place on May 21st, 2016 at CrossFit Napa Valley, Napa CA.

Our training will consist of 3 days of oly programming provided weekly by Anni. You will be welcome to do this program on your own time but we are hoping to keep a group training together at 6pm Tuesday’s and Thursday’s and Open Gym on Sunday.

This group is being formed to help those who are wanting more from their oly lifts and for a good time. There is no extra charge for this program and we want all who are interested to join in. All we are asking is that you give it your best and ask you to commit to the time required until the meet. Again, that will be 3 times per week until a couple of weeks prior where we will minimize other training (CrossFit) and chunking up the oly lifting to 4-5 days a week.

Contact Anni at annixfit@gmail.com if you are interested.

Excited to train together and have fun!!!


Monday

Feeling the love here at Lamorinda CrossFit. Happy V-day Allison and Jeff

Feeling the love here at Lamorinda CrossFit. Happy V-day Allison and Jeff

Warm-up: 2 rounds not for time of:

10 pistols (5 each side)

10 kettle bell cleans (10 each side)

10 toes to bar

A: every 3 minutes on the minute for 15 minutes of:

sumo deadlift 3.3.3.3.3

B: 3 rounds for time of:

25 meter broad jumps

15 kettle bell swings (53/35)

25 meter broad jumps

15 dumbbell push presses (35/25)

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