Wednesday – 4/1/20

Join Allison and fellow cave peeps for an LCF social hour on Zoom this Thursday at 7pm! Email us in advance at lamorindacrossfit@gmail.com with “Zoom” in the subject line and we’ll send an invite with link.

Congrats to Carrie for winning week one of our at-home challenge!!

4 rounds for time of:
– 10 Dumbbell Floor Press with double weight or (5/5) Laying Bench Press (use any weight or object)
– 10 Russian Twists
– 10 Dumbbell Row with double weight or (5/5) Bent-over Rows (use same weight)
– 10 Lunge with Kettlebell Press with double weight or (5/5) Lunge-presses (use same weight)
– Post results in comments with points!
Live: 3
Post: 2
WOD: 1
Blog: 1
Total: 7

Other notes:
* Hang out on Insta, M/W/F at 4:30pm and T/Th/Sat at 9am.
* Email Anni if you’d like to rent equipment.

Tuesday – 3/31/20

Tabata: Heart Beat Squats

Tabata: Sprints

Tabata: Bird/dog crunches (can use light weight, if you want)

Notes ‘n’ stuff:

* Join Allison and fellow cave peeps for an LCF social hour on Zoom this Thursday at 7pm! Email us in advance at lamorindacrossfit@gmail.com with “Zoom” in the subject line and we’ll send an invite with link.
* Hang out on Insta, M/W/F at 4:30pm and T/Th/Sat at 9am.
* Email Anni if you’d like to rent equipment.
* Please remember to record your points in comments also. Example:
Live: 3
Post: 2
WOD: 1
Blog: 1
Total: 7
Anni needs your score to tally winners.

Monday – 3/30/20

Please remember to record your points in comments also.

Example:
Live: 3
Post: 2
WOD: 1
Blog: 1
Total: 7

Anni needs your score to tally winners.

A:
10 dips – 1 goblet squat
9 dips – 2 goblet squats
8 dips – 3 goblet squats
7 dips – 4 goblet squats
6 dips – 5 goblet squats
5 dips – 6 goblet squats
4 dips – 7 goblet squats
3 dips – 8 goblet squats
2 dips – 9 goblet squats
1 dip – 10 goblet squats

Rest 5 minutes, then:

B. 3 Rounds for Time of:
– 10 (5/5) Push Press (any object – weight)
– 10 (5/5) Windmills (can use weight, not needed though)
– 10 Weighted Glute Bridges

Saturday – 3/28/20

Without Equipment
10 Rounds for Time of:
– 10 Air Squats
– 10 Hollow Rocks
– 1 min out/back Run

With Equipment
10 Rounds for time of:
– 5 weighted back squats (weight behind the head)
– 10 Hollow Rocks
– 50ft out/back overhead carry

Post to comments!

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