Workout of the Day

Daily WOD

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For a Zoom link to join our classes, email lamorindacrossfit@gmail.com or text LCF at 925-723-1709.

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Tuesday – 9/29/20

A: 5 Rounds of 10 Reps of Weighted Lunges (55/75 – 5/5)
ADVANCED: Find 10-Rep Max Weighted Lunges (10 rep, each leg)

B: 5 Rounds of 3 Complexes (Adding weight each Round – Not each Complex)
1 Complex = 2 Squat Cleans + 2 Front Squats + Split Jerk

Monday – 9/28/20

Partner WOD (From your own space)

Both Run 200m

P1: 20 Med Ball Cleans, P2: Max Sit ups until P1 is done

P2: 20 Med Ball Cleans, P1: Max Sit ups until P2 is done

Both Run 200m

P1: 20 Renegade Rows, P2 Max reps Supermans until P1 is done

P2: 20 Renegade Rows, P1 Max reps Supermans until P2 is done

Both Run 200m

P1: 20 Box Jumps, P2 Max reps heel taps

P2: 20 Box Jumps, P1 Max reps heel taps

Both Run 200m

Saturday – 9/26/20


For time:
50 KB Deadlifts (35/53)
40 DB Weighted Front Lunge+Back Lunge (F+B=2)
30 KB American Swings (35/53)
20 DB Push Presses (25/35 – 10 on each arm)
10 Burpees
20 DB Push Presses (25/35 – 10 on each arm)
30 KB American Swings (35/53)
40 DB Weighted Front Lunge+Back Lunge (F+B=2)
50 KB Deadlifts (35/53)

Friday – 9/25/20

A: 800m Run (Time Trial)

B: 21-15-9 reps for time of:
Abmat Sit-ups
Clusters (55/75) (Each Cluster = 1 below-knee clean to thruster)

Thursday – 9/24/20


A: Find heavy 5-rep max deadlift

B: 2 rounds of 30-seconds each, no transition time:
Hollow Hold
Deadbugs
Flutter Kicks
Pike Raises
Rest
Hollow Rock
Superman Hold
Heel Taps
Reverse Crunches

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