RAINY DAY AT HOME WOD
A: AMRAP 14 minutes
10 plank shoulder taps
20 air squats
30 mountain climbers
20 jumping lunges
10 burpees
B: Tabata (8 rounds, 20 seconds of work and 10 seconds of rest):
Hollow Hold (odd rounds)
Superman Hold (even rounds)
GYM:
A. For time:
100 Double Unders
100 Lunges
100 DB Ground to Overhead
100 Side to Side Bends
100 DB Thrusters
(Break up reps how ever you want)
RAINY DAY AT HOME WOD:
25 rounds:
1 jumping squat
2 lunges (weighted, if possible)
3 burpees
GYM:
8 Rounds of 5 KB Complexes Building weight each rounds (no rest within the complex, rest as needed between rounds)
1 complex =
5 KB Deadlifts
5 KB Swings
5 KB Good Mornings
5 KB Back squats
There’s a lot of rain forecast for this week, so we’ll be posting home WODs for those times the gym is closed.
RAINY DAY AT HOME WOD
5 rounds:
15 push ups
25 sit ups
50 double unders (sub jumping jacks or mountain climbers, if no rope)
GYM:
A: 20 min AMRAP of:
100m DB Overhead Carry
50 DB Lunges
50 Gorilla Rows
50 Double Unders
B: 6 min AMRAP of:
30 Air Squats
15 DB Push-Presses
5 Windmills (each side)
Open Gym! Sign up here to get your workout on.
12 Rounds For Time:
1 Deadlift (145/195)
3 DB Push-Presses (35/50)
4 DB Lunges
10 Sit-ups
A. 3×3 Turkish Get-ups adding weight each round
B. EMOM for 15 minutes
Right Arm:
2 KB Hang Snatches
2 KB Push-Presses
2 KB Swings
Left Arm:
2 KB Hang Snatches
2 KB Push-Presses
2 (1 armed) KB Swings
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
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
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
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
Open Gym – schedule your spot here
8 Rounds For Time of:
30 Double-unders
20 Air Squats
10 Heel Taps
5 Good Mornings (Empty Barbell)
A: 3.3.5.5.8.8 Thruster (Build to heavy 8 reps)
B: For time:
Buy In: 50 Cal Row
3 Clean and Jerks (95/135)
6 Burpees
12 KB Swings (53/72)
A: 100m Run from yellow gate, walk to stop sign
200m Run from stop sign, walk to stop sign
300m Run from stop sign
Rest 3 – 5 minutes
B: 6 Rounds For Time of:
10 Box Jumps
10 Push ups
10 Double DB Push Presses (25/35)
C: If time: Abs: coaches choice
A: 4.4.6.6.8.8.8 Deadlift (Build to as heavy as possible using a touch and go)
B: 4.4.6.6.8.8 Strict press (Build to as heavy as possible)
C: EMOM for 10 minutes:
5 burpees
20 Abmat Sit-ups
The CrossFit Open is indeed happening this year! We will be hosting as usual, with our outdoor setup (barring any county changes). Click here to register, and be sure to pick the Lamorinda CrossFit team. For those of you newer to the gym, the CrossFit Open is just that—open to everyone, with a matrix of divisions for age group and skill level. And this year with many gyms unable to use their normal indoor space, they are offering options for limited equipment. Our fabulous coaches are here to any questions you may have. Don’t miss all the fun!
Warm-ups: TABATA: cal row then, TABATA: Double-unders
A: Build to heavy 5 reps each side Turkish Get-ups
B:
2×10 each side Split squat – RX+ Elevate Front Foot
2×10 each side Single Leg RDL
C: 2 rounds For Time:
20 Hollow Rocks
20 V-ups
20 Flutter Kicks
20 Heel Taps
A: 10-15 minute Double under practice
B. Open 20.2 – Modified for Outside
20 Minute AMRAP of:
4 Dumbbell Thrusters (2×50/35 lb)
12 Weighted Reverse Crunches
24 Double-Unders
Open Gym – Click here to grab your spot
Buy-in: 800m Row
5 Rounds of:
5 Power Snatch (75/95)
5 Thrusters (75/95)
20 KB Swings (35/53)
40 Russian Twists (15/25)
Buy-out: 800m Row
A: Build to a Heavy 6 Reps of Deadlifts
B: Build to a Heavy 6 Reps of Strict Presses
C: 5 Rounds For Time :
2 Clean and Jerks
4 Burpees-over-the-bar
6 Box Jumps
8 Box Dips
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