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.
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Wednesday – 4/12/23
6 Rounds For Time and Load:
250m Row
5 Power Cleans (add weight to power cleans each round)
Rest 2 minutes between rounds
Tuesday – 4/11/23
A: Back Squats 5×5 @ 75% of 1RM
B: 6 Rounds For Time of:
6 KB/DB Front Squats (26/25 – 44/45)
Farmer Carry to No Parking Sign and back
6 KB Swings (53/35)
Monday – 4/10/23
A: “Megan”
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders
B: 12 EMOM of:
2 Power Snatches + 2 Overhead Squats (Build weight to a weight that still allows for good movement/form – no need to max out)
Saturday – 4/8/23
CrossFit Total
The CrossFit Total consists of three lifts: shoulder press, back squat, deadlift. Athletes get three attempts at each lift.
Friday – 4/7/23
For Time:
50 Sit-ups
50 Double Unders
5 Clean and Jerks (135/95)
40 Sit-ups
40 Double Unders
4 Clean and Jerks (135/95)
30 Sit-ups
30 Double Unders
3 Clean and Jerks (135/95)
20 Sit-ups
20 Double Unders
2 Clean and Jerks (135/95)
10 Sit-ups
10 Double Unders
1 Clean and Jerks (135/95)
Thursday – 4/6/23
A: 2×5 @ 65% then 3×5 @ 55% of 1RM Deadlift
B: For Time:
1 Push-up – 10 weighted step-ups (35/25)
2 Push-ups – 9 weighted step-ups (35/25)
3 Push-ups – 8 weighted step-ups (35/25)
4 Push-ups – 7 weighted step-ups (35/25)
5 Push-ups – 6 weighted step-ups (35/25)
6 Push-ups – 5 weighted step-ups (35/25)
7 Push-ups – 4 weighted step-ups (35/25)
8 Push-ups – 3 weighted step-ups (35/25)
9 Push-ups – 2 weighted step-ups (35/25)
10 Push-ups – 1 weighted step-up (35/25)