Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717

May 26, 2019

Monday/Memorial Day 

9am n 10am only. 

Options are....

“Murph” “1/2 Murph”, “Partner Murph”

And a partner wod “Murph meets DT”

Tuesday 

A)warm up/agility ladder drills to flush/warm up post “Murph”

B)for time. 

“Post Murph flush”

800m run, 600m, 400m, 200m, 100m run

30 sit ups

25...

May 20, 2019

Monday 

A)warm up

B)instruction/wod prep

C)50-40-30-20-10

Wall balls 20/14

kB swings 53/35

Sit ups

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up

B)wod prep/instruction

C)5x

5 deadlifts 275/185

10 burpees 

Bootcamp/Tuesday 

A)warm up

B)wod prep/instruction 

C)10x (30min total)

-30 sec bu...

May 12, 2019

Monday 

A)warm up 

B)wod prep/mobility/instruction

C)”sleepwalk” team of 3, 1 works 2 rest/recover. 

7min amrap of...... 

150/100 cal row buy in (scaled may all 3 run 800m) then max OH squats 95/65

Rest 3 min. 

6min amrap of....

120/80 cal row (scaled may 600m run all three sa...

May 6, 2019

Monday 

A)warm up

B)back squats 

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

C)800m rum for time 

Bootcamp/Monday

A)warm up

B)wod prep

C)E2MOM 10 rounds 

3 back squats 

150m run

Tuesday 

A)300m run, 7IYTWA, 5 Push ups, 5 squats

B)Turkish gets ups

10 min to work technique or get to a heavy. 

C)amrap 12

-stri...

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