Friday – 1/20/23
A: 800m Run – For time
B: 5×3 Front Squat up to 90% 1RM
C: 8-min AMRAP of:
10 Push-ups
20 Cal Row
30 Alternating Lunges
Thursday – 1/19/23
WOD
A: For Time: 100 Double Unders or 300 Singles
B: 4 Rounds For time:
10 feet handstand walk (scale: 45s handstand hold on wall or box)
15 Back Squats (75/55)
20 KB Sumo Deadlift High pulls
C: Rope Climb work
Endurance
A. For Time:
10 Pull-ups – 1 Box jump (24/20)
9 Pull-ups – 2 Box jump (24/20)
8 Pull-ups – 3 Box jump (24/20)
7 Pull-ups – 4 Box jump (24/20)
6 Pull-ups – 5 Box jump (24/20)
5 Pull-ups – 6 Box jump (24/20)
4 Pull-ups – 7 Box jump (24/20)
3 Pull-ups – 8 Box jump (24/20)
2 Pull-ups – 9 Box jump (24/20)
1 Pull-ups – 10 Box jump (24/20)
(Subs: body rows or ring rows)
B: 8 Rounds of:
30 second plank hold
Sprint to no parking
Walk back
Wednesday – 1/18/23
A: EMOM for 10 Minutes
Even: 10 Barbell Good Mornings
Odd: 20 Hollow Rocks
B: 5×5 Deadlift up to max for day
C: 9min AMRAP of:
Sprint to no parking and back
9 KB Swings (53/35)
12 Box Dips
15 Step ups (RX+ add weight)
Tuesday – 1/17/22
Our Open roster is shaping up nicely already! There will be one workout per week for three weeks–and they all take place in our very own gym. Sign up today
A: 3 Rounds For Time:
20 DB Snatches (25/15)
100 Single Unders
B: Rope Climb Clinic
C: 4 Rounds For Time:
10 Power Snatches 95/65
20 Double Unders (Scale 3:1)
Monday – 1/16/23
A: 5×3 Back Squats up to 90% 1RM
B: For Time:
15-12-9
Pull-ups
Push-ups
Air Squats
Rest 5 minutes
15-12-9
Laying weighted toe touches
Box Jumps (20/24)
DB Push-Presses (35/25)
Saturday – 1/14/23
A: For Time:
21-15-9
Thrusters (75/55)
KB Swings (53/35)
400m Run
B: 50 Laying Leg Raises
Friday – 1/13/23
A: 15 minutes to find max Clean and Jerk for the day.
B: 5×5 Front Squats to max for day
C: 6 min AMRAP of:
20 walking lunge steps (rx+ add weight)
20 see the lights sit-ups
10 Handstand push-ups
Thursday – 1/12/23
WOD
A: Handstand Walking Work
B: For Time:
10 Double Unders – 25 Wall Balls
20 Double Unders – 20 Wall Balls
30 Double Unders – 15 Wall Balls
40 Double Unders – 10 Wall Balls
50 Double Unders – 5 Wall Balls
C: 5 Super Sets of:
8-10 Floor Presses (you can use DB or Barbell)
8-10 Land mind Rows
8-10 Hip Extensions
Endurance
A: 100m Row – 30 sec rest
200m Row – 30 sec rest
300m Row – 3 minute rest
800m Row for time
B: 8 Rounds of:
5 pull-ups
5 push-ups
5 jumping squats
50m Sprint (to No Parking – walk back)
Wednesday – 1/11/23
It’s time to register for the annual CrossFit Games Open! Workouts will be held weekly Feb. 16 – March 6–right in our very own gym. This fun and inclusive event has something for everyone, including scaled and age group divisions. Click here to register, and be sure to choose Lamorinda CrossFit as your affiliate. On the fence about participating? Click here to learn more, or talk to one of our amazing coaches.
A: 10-min EMOM of:
Even Minutes: 5 Strict Presses (55/45)
Odd Minutes: Barbell Rows (55/45)
B: Back Squats 5×5 up to 85% of 1RM
C: 2 Rounds of 4-minute AMRAPS of:
10 Power Cleans (135/95)
5 toes to bar
5 Pull-ups
3 minute rest between rounds
Tuesday – 1/10/23
A: 3 min AMRAP of
30 double unders
30 ABMAT sit-ups
B: 4 rounds for time of
4 Power Snatches (35/45)
4 over head squats
200m Run
(Add weight each round)
C: 12 alternating rounds (20:10)
Penguins
Right side plank
Left side plank
Plank to pike toe taps
Monday – 1/9/23
Filthy Fifty
For Time:
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg or 35/26 pounds)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (45/35 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders
Saturday – 1/7/23
Bon Voyage to Jenny, who is heading back to Sweden. We’ll miss you!
A: 1000m Row
B: 10-minute EMOM of:
3 Power Cleans (45/35)
3 Fronts Squats (45/35)
3 Push Jerks (45/35)
C: 5×5 Front Squats up to 60% of 1RM
Friday – 1/6/23
A: Handstand walking practice
B: For time: 30 Box jump overs (20/24)
C: For time:
50 Plate Ground to Overhead (45/25)
50 Double Unders
50 KB Swings
**Every minute on the minute complete 1 rope climb
Thursday – 1/5/22
The merch store is open for a limited time—place your order today!
WOD
A: 5×5 Back Squat up to 75%
B: 12 minute AMRAP of:
10 Heavy bag lunges
10 Push-ups
10 X ups (Right hand to left foot, then left hand to right foot – 5 each side)
Endurance
10 Rounds for time of:
10 over the shoulder stand bag toss
10 Vups
5 Cal row
Wednesday – 1/4/23
A: 3 Rounds of time of:
250m Row
15 Overhead squats (45/35)
B: 5 Rounds for time of:
6 Clusters 75/55
12 Hollow Rocks
Tuesday – 1/3/23
A: 10 Minute Death by: Double Unders (start at Min 1 – 15 reps and adding 5 reps each minute)
B: Snatch Clinic
C: Build to heavy 1 rep of snatch for the day
D: 2 Rounds for time of:
8 Hip Extensions
16 Alternating DB Snatches (35/25)
8 Toes to bar
16 Alternating DB Snatches
Monday – 1/2/23
FOR THOSE WHO PARTICIPATED IN THE COMP:
5 Rounds of Circuit: (30 seconds of work: 30 seconds of rest)
KB Deadlifts
Stationary Lunges
ABMAT Sit-ups
Plank hold
Ring Rows
FOR THOSE WHO DID NOT PARTICIPATE IN THE COMP:
For Time:
10 Deadlifts (155/115)
10 Burpees over the bar
100m Run
10 Deadlifts
10 Burpees over the bar
200m Run
10 Deadlifts
10 Burpees over the bar
400m Run
Into 5 minutes rest
Into
50 Wallballs (20/14 – 10/9)
50 Cal Row
Sunday – 1/1/23
Just for Fun In-House Comp!
All are welcome–all experience levels! Don’t have a partner yet? Doesn’t matter! Show up, get paired, and have fun.
Gym will open at 9am for warm-ups. Competition will run from 10am-noon, with pot luck lunch after. Grill will be fired up if you’d like to use it.
*No open gym today*
Saturday – 12/31/22
New Year’s Countdown
100 Double Unders
90 Sit-ups
80 Walking Lunges
70 Single-arm DB/KB Push Presses (35/35)
60 Jumping Pull-ups
50 Supermans
40 Cal Row
30 Wall Balls
20 Ring Rows
10 Turkish Get-ups (5/5)
Friday – 12/30/22
A: 8-min AMRAP of:
10 DB Snatches (35/25)
10 Air Squats
10-sec rest
B: 3×5 Deadlifts to 70% 1rm
C: 10 Rounds of:
4 Laying toe taps
4 V-ups
3 Weighted Glute Bridges
Rest :15
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