Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717

March 31, 2019

Monday 

A)warm ups

B)battle ground Wod2

7min amrap (teams of 3)

-max cal row (one athlete is always rowing)

-max reps of 7 dball tosses, 50m dball carry (1 athlete works here 1 rests). 

C)wod 1 of battle ground

Every :90sec for 8 sets 

The following complex of...

-1 clean 

-2 fr...

March 25, 2019

Monday 

A)Warm up

B)wod prep and instruction

C)”The Chief” Hero wod

Max Rounds + Reps 3min of work, 1 min of rest/recovery. 5x. 

3 Power Cleans 135/95

6 HR Push ups

9 air squats. 

D)cool down

Bootcamp/Monday 

A)warm up

B)wod prep

C)Amrap 20

5   bicep curls 

10 push presses

15 squats....

March 17, 2019

Monday 

A)Overhead Squat

14 min to build to a heavy single. 

B)”pins n needles”

amrap 14

5 OH squats 135/95, (95/65)

10 pistols

15 deadlifts 

Bootcamp/Monday

B)deadlift
E2MOM 5
4-4-4-4-4

C)3x
20 Alternate DB Snatches 50/35
300m run
40 ab Mat sit ups 

Tuesday 

Team of 3, one works, two...

March 11, 2019

Monday 

B)backsquats 

7-7-7-7-7

C)for reps 

2min of 

-Double Unders

-KB Swings 53/35

-Burpees

Bootcamp/Monday 

5x (20min total) for reps

:30sec back squats at 65%

:60sec double unders

:30sec kB swings

:60sec burpees

:60sec rest 

Tuesday

B)21-15-9

Push press 95/65

50m farmer carry 80/53

C...

March 3, 2019

Monday 

B)work on HSPU skill based on “open” standards. Those on the cusp can work on their progression. We can also work proper HR push ups as is the standard/scaled movement in the open. 

C)5x

21 v-ups

150m run

9 hand stand push ups 

Bootcamp/Monday 

Same as CF. 

Tuesday 

Tea...

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