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 – 4/5/23
A: 12 minute EMOM of: 2 power cleans @55% of your 1RM.
B: 3 Rounds of:
500m Row
10 Pull-ups
Tuesday – 4/4/23
For time:
400m Run
40 Wall Balls (20/14 – 10/9)
300m Run
30 Toes to Bar
200m Run
20 Push Presses (85/55)
100m Run
10 Overhead Squats (85/55)
Monday – 4/3/23
A: 5×5 Back Squat @ 70% of 1 RM
B: 4 Rounds for time of:
100m Over/Under Carry (35s/25s)
25 Kettlebell (53/35)
200m Row Sprint
1 min rest
Saturday – 4/1/23
Partner WOD For Time:
Alternate each round – one partner works at a time
P1: Run 400m
P2: Run 400m
P1: Run 400m
P2: Run 400m
P1: Run 400m
P2: Run 400m
P1: Run 400m
P2: Run 400m
P1: 100m Weighted Sprint (Sandbag)
P2: 100m Weighted Sprint (Sandbag)
P1: 100m Weighted Sprint (Sandbag)
P2: 100m Weighted Sprint (Sandbag)
P1: 100m Weighted Sprint (Sandbag)
P2: 100m Weighted Sprint (Sandbag)
P1: 100 Double Unders (2:1)
P2: 100 Double Unders (2:1)
P1: 100 Double Unders (2:1)
P2: 100 Double Unders (2:1)
P1: 800m Run
P2: 800m Run
Friday – 3/31/23
12 minute AMRAP of: (you are adding weight every round)
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Double Unders
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Air Squats
Thursday – 3/30/23
8 Rounds for time of:
4 Deadlifts (135/95)
4 Cleans (Power okay – 135/95)
8 Pull-ups
8 Burpees
Rest 1 minute