Saturday – 1/16/21

8 Rounds For Time of:
30 Double-unders
20 Air Squats
10 Heel Taps
5 Good Mornings (Empty Barbell)

Friday – 1/15/21

A: 3.3.5.5.8.8 Thruster (Build to heavy 8 reps)

B: For time:
Buy In: 50 Cal Row
3 Clean and Jerks (95/135)
6 Burpees
12 KB Swings (53/72)

Thursday – 1/14/21

A: 100m Run from yellow gate, walk to stop sign
200m Run from stop sign, walk to stop sign
300m Run from stop sign

Rest 3 – 5 minutes

B: 6 Rounds For Time of:
10 Box Jumps
10 Push ups
10 Double DB Push Presses (25/35)

C: If time: Abs: coaches choice

Wednesday – 1/13/21

A: 4.4.6.6.8.8.8 Deadlift (Build to as heavy as possible using a touch and go)

B: 4.4.6.6.8.8 Strict press (Build to as heavy as possible)

C: EMOM for 10 minutes:
5 burpees
20 Abmat Sit-ups

Tuesday – 1/12/21

The CrossFit Open is indeed happening this year! We will be hosting as usual, with our outdoor setup (barring any county changes). Click here to register, and be sure to pick the Lamorinda CrossFit team. For those of you newer to the gym, the CrossFit Open is just that—open to everyone, with a matrix of divisions for age group and skill level. And this year with many gyms unable to use their normal indoor space, they are offering options for limited equipment. Our fabulous coaches are here to any questions you may have. Don’t miss all the fun!

Warm-ups: TABATA: cal row then, TABATA: Double-unders

A: Build to heavy 5 reps each side Turkish Get-ups

B:
2×10 each side Split squat – RX+ Elevate Front Foot
2×10 each side Single Leg RDL

C: 2 rounds For Time:
20 Hollow Rocks
20 V-ups
20 Flutter Kicks
20 Heel Taps