Saturday – 12/16/17

I can help, friend

 

8am Kettlebell
45 on 15 off
Ring row, renegade row, jumping lunges, kb swings, push ups
Then 30 on 5 off of wall sit, jumping jacks, air squats, wall sit, squat jump, wall sit, ice skates

9am WOD
A. 5 rounds for time: (8 min. cap)
– 5 knees to elbows
– 10 push ups
– 15 squats
*2 minute rest
b. 4 rounds for time: (7 min. cap)
– 5 toes to bar
– 10 DB/KB push press (45,30)
– 15 DB/KB swing (same)
*2 minute rest
c. 3 rounds for time: (6 min. cap)
– 5 pull ups
– 10 burpees
– 15 lunges

10am Olympic lifting practice – come one, come all!

Friday – 12/15/17

Get your shop on tomorrow!
A. 3 Snatch Deadlift + 1 Hang snatch 5 sets
B. 2 rounds for time: (6 minute cap)
– 30 Double unders
– 25 sit ups
– 5 snatch (135,95)
C. AMRAP in 8 minutes
– 30 Double unders
– 25 sit ups
– 5 ground to overhead (95,65)

Thursday – 12/14/17

Still need to do some holiday shopping? Don’t forget you can save 20% at Sports Basement on Saturday when you mention Lamorinda CrossFit.

A. Squat Variations
– Overhead 2×6
– Front 2×4
– Back 2×3
B. AMRAP in 12 minutes
– 10 hang squat cleans (95,65)
– 8 v-ups
– 6 wall balls (30,20)
– 4 pistols total

Wednesday – 12/13/17

A. 7 rounds for time: (25 min. cap)
– 7 handstand push ups
– 7 KB swings (62,44)
– 7 lunges (with weight)
– 7 knee ins (jacknives)
– 7 pull ups
– 7 KB/DB thruster (35,26)
– 7 russian twists each side (35,26)
B. Double Under practice
– those who can – 6 rounds: 30s on 30s off
– those who can’t – work on one issue

Tuesday – 12/12/17

WOD
a. Deadlift 5×3
b. For time: (7 minute cap)
– 50 power cleans (65,45)
– 50 sit-ups
– 50 air squats
– 50 side to side box jumps (24″,20″)
*3 minute rest
c. For time: (7 minute cap)
– 50 slam ball (30,20)
– 50 forward facing box jumps (24″,20″)
– 50 sit-ups
– 50 air squats

4pm Kettlebell
KB challenge day

6pm Oly & Open Gym

Monday – 12/11/17

A. Front Squat + Split Jerk 5x(3+1) (5 sets of 3 squats + 1 jerk)
B. Buy-in: 500m row
C. 10 rounds for time:
– 3 Push press (145,100)
– 4 burpees over the bar
– 5 Toes to bar

Saturday – 12/9/17

8am Kettlebell
40 sec on 20 off:
kb push press, split shuffle, kb renegade row, step-ups
then finisher 2 min each of air squats, burpee, pull-up or ring row, mountain climbers

9am WOD
A. “Newbie AMRAP” 12 minutes
– 400m run/row
– 40 squats (rx+ goblet 35,20)
– 30 sit ups (rx+ weighted)
– 20 push ups (rx+ deficit)
– 10 pull ups (rx+ strict)
B. Tabata x 2
1- Side plank – switch each time
2- Hollow rocks/superman hold – switch each time

10am Olympic Lifting

Friday – 12/8/17

A. Strict press 3×6
B. AMRAP in 12 minutes
– 10 half-burpee box jump
– 20 lunges
– 30 double unders

Thursday – 12/7/17

Don’t miss the latest awesome mobility clinic with Jon!


Tonight! (Thursday)
 Back by popular demand…come join us at 6pm for a mobility clinic with Lafayette physical therapist (and San Francisco CrossFit coach) Jon Ide-Don. You (and your lower back) will be glad you did. Only $10.

a. EMOM for 8 minutes
– 6-8 Thrusters (95,65)
B. AMRAP in 6 minutes
– 10 DB/KB swing (44,26)
– 10 sit ups
*rest 2-3 minutes
C. AMRAP in 6 minutes
– 10 DB/KB snatch 5 each
– 20 x-ups 10 each

* No open gym at 6pm tonight due to the mobility clinic.

Wednesday – 12/6/17

Don’t forget the mobility clinic with physical therapist Jon Ide-Don this Thursday night, 6pm. He’ll focus on how to prevent lower back pain.

 

A. With partner: 4 rounds each (20 minute cap)
– 500m row
– 10 Burpee box jump
*second person starts as soon as 1 is done with the row portion
B. Individual: AMRAP in 8 minutes
– 5 Pull ups (rx+ strict)
– 15 air squat (rx+ goblet)
– 5 hand release push ups (rx+ deficit push ups)

Tuesday – 12/5/17

WOD

A. Snatch DL  5×6
B. AMRAP in 14 minutes
– 10-9-8-7-6-5-4-3-2-1 then repeat from 10 as time permits
– Hang Cleans (115,80)
– Toes to bar
– DL (115,80)
– Knee ins (jacknives, conoes)

4pm Kettlebell
4rds of:
5 double cleans
3 presses
5 front squats
2 presses
5 squat thrusters
1 press
10 swings

Monday – 12/4/17

Congrats to all the amazing athletes of the in-house comp. Everyone crushed it—so proud of you all!

 

A. Back Squat 5×6
B. Tabata of each: 1 minute rest between each tabata
1- KB swings (35,20) / Lunges w/ weight
2- Flutter kicks / Sit ups
3- Wall ball / Push ups
4- Airdyne or row sprint / Double unders

Mark your calendar for our Thursday 6pm mobility clinic–focused on preventing back pain.

Sunday – 12/3/27

Today we’ll be hosting our in-house competition! (no open gym)

WOD #1 starts at 9am. Doors will be open by 8 for participants to warm up. Be sure to bring your water bottle, snacks, and maybe a lawn chair for more comfortable resting between WODs. Can’t wait to see you there!

Saturday – 12/2/17

Get it, Darren!

Haven’t signed up for the comp yet? No worries, just show up Sunday at 8/8:30 to warm up and join the fun! Or, just drop by for a bit to hang out and cheer on your fellow LCF peeps! A little encouragement from the sidelines goes a long way. Plus–a little bird told me there may be coffee….

8am Kettlebell

Tabata: KB swing, KB walking lunge, KB push up, plank hold, ice skates

9am WOD

A. AMRAP in 5 minutes
– 10 Wall ball (20,14)
– 8 Toes to bar
– 6 Cal row
*2 minute rest
B. AMRAP in 5 minutes
– 10 burpee slam balls a la Darren (great idea, Darren!)
– 8 knee-ins (aka jack knives)
– 6 ring rows
*2 minute rest
c. Same as A
*2 minute rest

d. Same as B

10am Olympic Lifting

*Thursday 12/7, 6-7pm: Mobility clinic with our favorite PT Jon Ide-Don! This session will focus on back pain.

Friday – 12/1/17

a. Clean and jerk 5x(2+1)
b. 6 rounds for time
– 10 back squat (115,80)
– 5 pull ups
– 10 deadlift (115,80)
– 5 hand release push ups
– 50 Double unders

Did you sign up for the Sunday fun yet??

Thursday – 11/30/17

^^Sunday Comp WODs–yay!!

Don’t miss our Sunday in-house comp! No need to be nervous–it’s like coming in for class but you get to be here longer 🙂 As you can see by the pic above, the WODs consist of movements you’re familiar with, in Rx and scaled options to accommodate everyone. Feel free to hit up the coaches with any questions. It will be fun, we promise!

Thursday WOD

A. AMRAP in 9 minutes
– 10 box jumps
– 10 x-ups (5 each)
– 10 DB Snatch (5 each, 50,35)
*2 minute rest
B. AMRAP in 7 minutes
– 8 of each movement
*2 minute rest
c. AMRAP in 5 minutes
– 6 of each movement

Wednesday – 11/29/17

Peekaboo, Casey

A. Weighted horizontal ring rows 4×8 (muscle-ups if able)
B. AMRAP in 20 minutes with partner:
-10-20-30 (half reps each)
– Cal Row
– Front Squat (115,80)
– Sit-ups

Tuesday – 11/28/17

WOD
A. Snatch Push Press 4×8
B. 5 rounds for time:
– 2 Snatches (155,105)
– 6 Burpees over bar
– 8 Pistols (3/3)
– 36 Double Unders

4pm Kettlebell
5 4 3 2 1 double front squat & alt press
then 10 8 6 4 2 snatch & burpees

Oly & Open Gym at 6pm