Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717

April 28, 2019

Monday 

A)warm up

Use warm up as opportunity to instruct/warm up at the same time. 

150m run

15 KB Romanian deadlifts. 

10 goblet squats 

100m run 

10 push ups to down dawg (1-3sec pause I’m down dog)

10 reverse plate lunges 

10 hollow rocks

100m run 

10 mountain climbers

10 burpe...

April 22, 2019

Monday 

A)warmup 

B)5x

9 deadlifts 135/95

5 squat cleans 

3 thrusters 

C)over head squats 

3x3

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)2x

50 DB lunges 50/35

50 burpees

(20min cap)

Tuesday 

A)warm up

B)2x

50m DB Lunges 50/35

50 burpees 

(20 min cap, battleground athletes do wod...

April 13, 2019

A)warm up

B)Monday battle Ground wod 1 prep.  

“Gridlock”

E:90sec, for 8 sets (12min total)

Complex

-1 snatch 

-2 OverHead Squats

(Competitors in masters/intermediate divisions try to adhere to battle ground standards) everyone else increase weight every round as good form pe...

April 8, 2019

Monday 

A)warm up

B)wod prep/instruction

C)14-12-10-8-6-4

Power cleans 115/75

Thrusters

Chest to bar pull ups 

D)cool down 

Bootcamp/Monday 

A)warm up

B)EMOM 10

10-9-8-7-6-5-4-3-2-1

Thrusters 

C)300m walking lunge

D)cool down

Tuesday 

A)warm ups

B)wod prep/instruction

C)3x

400m run

21 dB...

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