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.

Thursday – 1/21/21

A: 800m Run Time Trial

B: 15 Min Snatch Clinic
Working to heavy complex: 1 Snatch deadlift + 5 second descent to start position + power snatch

C: For time:
4 Rounds For Time of:
3 Snatches (65/95)
6 Push-ups
9 Thrusters

Wednesday – 1/20/21

A: Bear Complex

5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean +
1 Front Squat +
1 Push Press +
1 Back Squat +
1 Push Press

B: Shoulder and Cervical and Thoracic Spine Mobility/Stretch Work

Tuesday – 1/19/21

A: 12 rotating tabata rounds of:
Mountain Climbers
Inchworms
Supermans

B: 12 min AMRAP of:
20 Cal Row
20 DB Ground to Overhead (35/50 – 10ea. side)
20 KB swings 53/72

C: Hip Flexor and Glute mobility/stretch

Monday – 1/18/21

A: “18.2”
For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 lb)
Bar-Facing Burpees

B: “18.2 A”
1 Rep Max Clean

Saturday – 1/16/21

8 Rounds For Time of:
30 Double-unders
20 Air Squats
10 Heel Taps
5 Good Mornings (Empty Barbell)

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