Saturday – 4/18/20

Warm-up:
PVC Pass-throughs, Big Leg Kicks (Front, Back, Side)
20 inch worms
3 rounds of 5 reps each of: V-ups, cat/cows, down-dog/cobras, air squats

WOD:
3 x “Newbie”
400m run (1 minute out/1 minute back)
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (sub 10 sumo deadlifts)

Friday – 4/17/20

Warm-up:
PVC Pass-throughs, Big Leg kicks (front, back, side)
Then: 6 rounds of 30 sec hold, 30 sec rest, alternating Handstand, Bottom of Squat

WOD:
Back Squats Reps: 8-8-6-6-4-4-Max Reps Set
“Randy” 75 reps of power snatch (if one weight alternate hands – post weight and time)

Lunch Abs Sesh:
Tabata
Alternate: Hollow Hold-Arm flutters and Flutter Kicks

Thursday – 4/16/20

Don’t miss Scattergories tonight (Thursday) at 7pm! Email us asap for Zoom link — and be sure to bring pen and paper.

Are you playing Quarantingo yet?

Warm-up:
PVC Pass-throughs, Big Leg kicks (front, back, side)
Then: 3×20 sec couch stretch hold each leg
Then: 3x Wall Walks or box handstand hold
Then: 6 rounds As Fast As Possible of: 3 Star Jumps, 3 Air Squats

WOD:
A: Presses 3 rounds, 4 reps
B: Push Presses 3 rounds, 5 reps
C: 3 Rounds For Time of:
50 Steps out and back Over/Under Carry
10 Alternating Snatches
10 Push-ups

Lunch Abs Sesh:
30 Sec: Laying Leg Raise
30 Sec: Plank Leg Raise
30 Sec: Rest
30 Sec: Butterfly Sit-ups
30 Sec: Supermans
30 Sec: Rest
Repeat twice

Wednesday – 4/15/20

This week for game night: Scattergories!! Join us tomorrow (Thursday) at 7pm. Email us for Zoom link.

Warm-up:
PVC Pass-throughs, Big Leg Kicks (Front, Back, Side)
10 Baby makers squat
10 Squat reach, each side
10 Wide arm swing/hugs
10 Supine push-ups
10 Dead bugs

WOD:
Partner chipper for time of (if no partner, half the reps):
30 Renegade Rows
50 Ground to Overhead (alternating hands)
50 Sit-ups
100 One-armed KB/DB Swings
** complete 5 burpees every 2 minutes

Lunch Booty Sesh:
3 Rounds as fast as possible:
10 Alternating Backwards Lunges
20 Step-ups
30 Air Squats

Tuesday – 4/14/20

Are you Quarantingo-ing yet? Click here to play!

Warm-up:
PVC Pass-throughs, Big Leg Kicks (Front, Back, Side)
KB/DB Complex: 5 sumo-deadlifts, 5 fronts squats, 10 presses (5 each side)
Jog around the block

WOD:
A: Clean and Jerk (or push-press) 5 rounds of 6 reps
B: Super Sets of Front Squats and Step-ups 5 rounds of 3 reps
C: 6 minute AMRAP of:
15 Push-ups
30 Double-unders (sub: Jumping Jacks, Step-ups, 60 Single-unders)

Lunch Abs Sesh:
9 rounds of Tabata (20 secs work, 10 secs rest)
Alternate rounds of: Pulsing right side plank, Pulsing left side plank, Front plank

Monday – 4/13/20

It’s Quarantingo time!! Click here to play along for fun and prizes.

Warm-up:
PVC Pass-throughs, Big Leg Kicks (Front, Back, Side)
20 inch worms
3 rounds of 5 reps each of: V-ups, cat/cows, down-dog/cobras, air squats

WOD:
A: Floor Presses Reps: 8-8-5-4-4-Max Reps Set

B: Super Set: Bent Rows/Sit-ups (5 rounds, 10reps)

C: For Time Complete:
1min Run out/back
50 KB/DB Swings
50 One-legged Deadlifts
1min Run out/back

Lunch Booty Sesh:
10 Minute AMRAP
15 Plank Leg Raises
15 Sumo-Deadlifts
30 Lunges
15 Glute-Bridges (add weight if you please)
15 Hawaiian Squats
30 Sec Rest

Post points to comments.

Saturday – 4/11/20

Monica and her husband celebrated their fifth wedding anniversary drinking prosecco in their PJs 🙂

Warm-up:
PVC Pass-throughs, Big Leg kicks (front, back, side)
10 baby makers squat https://youtu.be/GiKENv5Rgqg
10 squat reach, each side https://youtu.be/BP-n1w_eoLI
10 wide arm swing/hugs https://youtu.be/I5NF1EciXhs
10 supine push-ups https://youtu.be/FHS_w37NqYs
10 dead bugs https://youtu.be/g_BYB0R-4Ws

WOD:
“Fantastic 50”
For Time:
50 Jump Tucks (sub Jumping jacks if knee issues)
50 Push-ups (sub RX+ with plyo push-ups)
50 Air Squats
50 sec Handstand holds (sub: kick ups)
50 Walking lunges
50 Sit-ups (sub: weighted sit-ups)
50 second L-Sit Hold (sub: wall sit)
50 Burpees
(Scale = 30 or 20 reps of each)

Friday – 4/10/20

Lisa’s garage gym setup!

Warm-up:
PVC Pass-throughs, big leg kicks (front, back, side)
Then: 6 rounds of 30 sec hold, 30 sec rest, alternating Handstand, Bottom of Squat

WOD:
For Time: 21-15-9 of Ground to Overhead (alternating arms) and Back Squat (weight behind the neck) (complete with one weight)

Thursday – 4/9/20


Join us for trivia tonight (Thursday) at 7pm–email us for the Zoom link!

Warm-up:
PVC Pass-throughs, Big leg kicks (front, back, side)
Then: 3×20 sec couch stretch hold each leg
Then: 3x Wall Walks or box handstand hold
Then: 6 rounds as fast as possible 3 star jumps, 3 air squats

WOD:
3×3 Strict Press
Then: 3×4 Push Press
10 (5/5) Turkish Get-ups
Then: “Annie” 50-40-30-20-10 reps for time of double-unders (jumping jacks) and sit-ups

Tuesday – 4/7/20

Warm-Up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 Wrist circles outward then inward
10 Down-dog to cobras
Jog around the block

WOD
12 minutes as many rounds as possible of:
– 5 Handstand push-ups (sub)
– 10 Squats (add weight if you wanna)
– 15 V-ups

Monday – 4/6/20

Please join us in welcoming Dylan Ide-Don to the LCF family! (Born 3/28/20). Congratulations Jenny & Jon!!

Trivia Night this Thursday at 7! Email us for the Zoom link.

Warm-Up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 wrist circles
1 trip (20ish feet) of lunge twists right/left
1 trip inch worm
15 KB/DB swings
Repeat once

WOD

5 rounds of 8 reps of: Front Rack Squat
Then
3 Rounds of: 16 step-ups, 16 snatches, 16 windmills

Saturday – 4/4/20

Much fun was had on our first LCF virtual happy hour! Stay tuned for the next one–game night!

Death by Burpees
Min 1 = 1 Burpee
Min 2 = 2 Burpees
Min 3 = 3 Burpees
Etc. until you can not perform the number of burpees equal to the minute you are in.

Rest 5-10 minutes

Then: Set your timer for 12 rounds of tabata (20 sec of work, 10 sec of rest) perform each, one after the other, 3 times

1. Plank Knee to Elbow
2. Laying leg raise
3. Hollow hold with crunch

Friday – 4/3/20

Blake & Caity have been busy during the lockdown taking care of Rusty, their new 9-week-old German Shepherd!

What have you been up to recently? Send pics for the blog!

Buy in: Run 3 minutes out, then back

6 Rounds for time of:
– 6 hollow hold leg cross overs
– 6 push-ups
– 6 (3/3) Pistols (link to scale)

Buy out: (you choose) 50 KB/DB Swings or 50 Deadlifts (any object and can be one legged)

Post results and points to comments.

Thursday – 4/2/20

Join everyone tonight (Thursday) at 7pm for an LCF social hour on Zoom! Email us in advance at lamorindacrossfit@gmail.com with “Zoom” in the subject line and we’ll send an invite with link.


Chipper, for time:
– 100 Single unders, double unders or jumping jacks
– 80 Side to Side Crunches
– 60 (30/30) Snatches (use any object or weight)
– 40 Good mornings (use weight or PVC/Broom Stick)
– 20 Squat jumps
– 10 Turkish Get-ups (use any item or weight)


– Post results in comments with points!
Live: 3
Post: 2
WOD: 1
Blog: 1
Total: 7

Wednesday – 4/1/20

Join Allison and fellow cave peeps for an LCF social hour on Zoom this Thursday at 7pm! Email us in advance at lamorindacrossfit@gmail.com with “Zoom” in the subject line and we’ll send an invite with link.

Congrats to Carrie for winning week one of our at-home challenge!!

4 rounds for time of:
– 10 Dumbbell Floor Press with double weight or (5/5) Laying Bench Press (use any weight or object)
– 10 Russian Twists
– 10 Dumbbell Row with double weight or (5/5) Bent-over Rows (use same weight)
– 10 Lunge with Kettlebell Press with double weight or (5/5) Lunge-presses (use same weight)
– Post results in comments with points!
Live: 3
Post: 2
WOD: 1
Blog: 1
Total: 7

Other notes:
* Hang out on Insta, M/W/F at 4:30pm and T/Th/Sat at 9am.
* Email Anni if you’d like to rent equipment.

Tuesday – 3/31/20

Tabata: Heart Beat Squats

Tabata: Sprints

Tabata: Bird/dog crunches (can use light weight, if you want)

Notes ‘n’ stuff:

* Join Allison and fellow cave peeps for an LCF social hour on Zoom this Thursday at 7pm! Email us in advance at lamorindacrossfit@gmail.com with “Zoom” in the subject line and we’ll send an invite with link.
* Hang out on Insta, M/W/F at 4:30pm and T/Th/Sat at 9am.
* Email Anni if you’d like to rent equipment.
* Please remember to record your points in comments also. Example:
Live: 3
Post: 2
WOD: 1
Blog: 1
Total: 7
Anni needs your score to tally winners.