Workout of the Day

Daily WOD

Join us for Daily Zoom Classes!

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

We are sending out daily text messages for all classes. If you are not receiving text messages, text us with your phone number and ask to be added to the list.

Monday – 7/4/22

Today (Fourth of July) we will have one class, at 9am.

Partners or teams of 3

Buy in:
Each team completes 6 one-way trips of barbell carry 185/135.

Complete a total of 1776 reps.

-Each person must complete at least ten of each movement.
-Cannot exceed 200 reps of any one movement.
-Team decides how to break up the remaining reps.

Box jumps 20”
Knees to elbows
Power cleans 95/65
Push press 95/65
Front squats 95/65
Double unders
Deadlifts 135/95
Cal bike
Abmat sit ups
Ring Rows
Pull ups
Hip Extensions
Plank knees to elbows

Buy out:
Team completes a 200m run together.

Saturday – 7/2/22

Lamorinda CrossFit Total
Work to heavy single of:
Push Press
Front Squat
Sumo Deadlift

Score is total weight lifted

Friday – 7/1/22

Partner WOD:
10 Box Jumps 20″
10 Wall balls 14/10
10 Pike Push-Ups
10 Abmat Sit-Ups

P1: Work towards AMRAP
P2: Completes 10x 20 foot Shuttle Runs
1. Switch off every 10 shuttle runs
2. Pick up AMRAP where partner stopped
3. Repeat for the rest of the 15min.

Thursday – 6/30/22

23-min AMRAP (shed weight each round)
10 Deadlifts 105/95 – 85/75 – 65/55
10 Power Cleans
10 Push-ups
10 Snatches
10 Overhead Squats
10 V-ups
10 Front squats
10 Bent Rows
400m Row

Wednesday – 6/29/22

A. Wide Grip Negative Pull-Ups
4 Rounds of 8-12 – Use band assistance as needed to be able to complete a 5-second decent.

B. 10 Minutes for for reps:

50 Double Unders
50 KB Swings 53/35
40 Double Unders
40 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
20 KB Swings
10 Double Unders
10 KB Swings
Into Max Burpees
Score = amount of burpees (or how far you got in 10 min)

Tuesday – 6/28/22

A: 7-min AMRAP of:
5 Box Jumps
10 Dumbbell Snatches
15 ABMAT Sit-ups
1 Rope Climb

B: Back Squat working for a heavy 3 reps

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