Workout of the Day
Daily WOD
Join us for Daily Zoom Classes!
For a Zoom link to join our classes, email lamorindacrossfit@gmail.com 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.
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
Sunday – 9/27/20
Open Gym – please schedule your 9 or 10am spot here.
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