Monday – 1/16/23

A: 5×3 Back Squats up to 90% 1RM

B: For Time:
15-12-9
Pull-ups
Push-ups
Air Squats

Rest 5 minutes

15-12-9
Laying weighted toe touches
Box Jumps (20/24)
DB Push-Presses (35/25)

Saturday – 1/14/23

A: For Time:
21-15-9
Thrusters (75/55)
KB Swings (53/35)
400m Run

B: 50 Laying Leg Raises

Friday – 1/13/23

A: 15 minutes to find max Clean and Jerk for the day.

B: 5×5 Front Squats to max for day

C: 6 min AMRAP of:
20 walking lunge steps (rx+ add weight)
20 see the lights sit-ups
10 Handstand push-ups

Thursday – 1/12/23

WOD
A: Handstand Walking Work

B: For Time:
10 Double Unders – 25 Wall Balls
20 Double Unders – 20 Wall Balls
30 Double Unders – 15 Wall Balls
40 Double Unders – 10 Wall Balls
50 Double Unders – 5 Wall Balls

C: 5 Super Sets of:
8-10 Floor Presses (you can use DB or Barbell)
8-10 Land mind Rows
8-10 Hip Extensions

Endurance
A: 100m Row – 30 sec rest
200m Row – 30 sec rest
300m Row – 3 minute rest
800m Row for time

B: 8 Rounds of:
5 pull-ups
5 push-ups
5 jumping squats
50m Sprint (to No Parking – walk back)

Wednesday – 1/11/23

It’s time to register for the annual CrossFit Games Open! Workouts will be held weekly Feb. 16 – March 6–right in our very own gym. This fun and inclusive event has something for everyone, including scaled and age group divisions. Click here to register, and be sure to choose Lamorinda CrossFit as your affiliate. On the fence about participating? Click here to learn more, or talk to one of our amazing coaches.

A: 10-min EMOM of:
Even Minutes: 5 Strict Presses (55/45)
Odd Minutes: Barbell Rows (55/45)

B: Back Squats 5×5 up to 85% of 1RM

C: 2 Rounds of 4-minute AMRAPS of:
10 Power Cleans (135/95)
5 toes to bar
5 Pull-ups
3 minute rest between rounds

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