12/10/23 Spartan Race

12/10/23 Spartan Race

Sprit – 5K
Located in Herald, CA

If you’ve thought about dipping your toes into an Obstacle Course Race – Dec 10th is your day! That day the gym will be closed for a private event, and we will be up in Herald, a mere hour and 20 minutes from home! The Spartan Sprint hosted on Sunday will consist of a 5k race that is broken up into smaller trails between 20 obstacles.

Monday – 4/17/23

Important reminder! You must download new apps for class check-in/payment and daily WOD/results:

  • Zen Planner: This is our new class payment app. If you did not get an email invite from Anni, please text her ASAP at 916-873-5105. Pike will be unavailable by the end of this week.
  • SugarWOD: Class check-in, programming, and progress tracking app; WODs are now posted in SugarWOD instead of here on the blog. Download for iOS or Android and choose Lamorinda CrossFit as your gym.

Saturday – 4/15/23

Action required! We are using new apps for class check-in/payment and programming:

  • Zen Planner: This is our new payment app. If you did not get an email invite from Anni, please text her ASAP.
  • SugarWOD: Class check-in, programming, and progress tracking app. Download for iOS or Android and choose Lamorinda CrossFit as your gym.

Partner WOD – 3 rounds for reps (each round is 12 minutes long)
Minute 1&2 – Row for Cal
Minute 3&4 – KB Swing (53/35)
Minute 5&6 – Box Jumps
Minute 7&8 – Push-ups
Minute 9&10 – V-ups
Minute 11&12 – DB Pull-throughs
* One partner works at a time.
**Each partner works 1 minute on each movement, for reps

Friday – 4/14/23

For Time:
1 Pull-up – 3 Dips – 100m Run
2 Pull-ups – 3 Dips – 100m Run
3 Pull-ups – 3 Dips – 100m Run
4 Pull-ups – 3 Dips – 100m Run
5 Pull-ups – 3 Dips – 100m Run
6 Pull-ups – 3 Dips – 100m Run
7 Pull-ups – 3 Dips – 100m Run
8 Pull-ups – 3 Dips – 100m Run
9 Pull-ups – 3 Dips – 100m Run
10 Pull-ups – 3 Dips – 100m Run

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)

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

Wednesday – 3/29/23

A: 5×5 Back Squat @ 65% of 1 RM

B: 4 Rounds for time of:
100m Farmer Carries (45/25)
25 Wall Balls (9/10 – 14/20)
100m Sprint
1 min rest

Tuesday – 3/28/23

A: 6×7 Floor Press add weight each round

B: 21-15-9
Overhead Sit-ups
Kettlebell Swings (62/44)

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