Saturday – 2/23/19

8am Kettlebell
4 rds
Kb alt press
Band pull aparts
12 10…2 reps
Kb curl
Hill sprints if weather permits

9am WOD
4 rounds
1min assault bike
2min power cleans (95,65)
3 min. Double unders
4min. Kettlebell swings 53.35
5min rest

10am Olympic Lifting

Thursday – 2/21/19

Join us at 5pm to see CrossFit Open 19.1 WOD announced and warm up to perform it during open gym, 6pm – 7:30pm. (We will still have regular class at 5pm also.)

Power Clean(1) + Power Jerk(1) 5×2

Clean Pull (w/pause @ Knee) 5×2

Back Squat 3×8

Mobility Work

Wednesday – 2/20/19

Have you signed up for the CrossFit Open yet? We’ll be watching the weekly WOD announcement every Thursday at 5 and giving you the opportunity to do the workout during Thursday night open gym, Friday during all classes, Sunday open gym, and Saturdays by appointment. Register here (and be sure to choose Lamorinda CrossFit as your team/affiliate)!

EMOM 15:
3 HSPU & 3 Deadlifts (155,110)

For Time:
20 Wall Balls (20,14)
10 Burpees
30 Wall Balls (20,14)
20 Burpees
40 Wall Balls (20,14)
30 Burpees

(18 Min Cap)

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