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)

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