Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717

August 29, 2019

Labour Day/Monday 

9am and 10am classes only

A)warm up with 

Hero wod/“Wod for warriors”

9min amrap 

100m run

11 sit ups

11 squats 

100m run

22 sit ups 

22 squats 

100m run 

33, 44, 55, 66 etc til 9min is up

Rest 2min

Then amrap9 of 

Same rep scheme 

100m run 

11 push ups 

11 box jumps...

August 26, 2019

Monday 

A)warm up

B)deadlift 

6@70%

6@65%

6@60%

C)Bent Over Row

8@70%

8@65%

8@60%

D)open wod/“12.1”

7 min amrap 

-Burpees

(Must just to tap a bar 6” with both hands/finger tips above with double reach over head)

Tuesday 

A)warm up

B)wod prep/instruction

C)for reps

4x

1 min toes to bar

1 m...

August 18, 2019

Monday 

A)warm up

B)3sec pause Front Squats 5x2

 E2MOM

C)Single Leg Romanian Deadlifts 3x5 e/leg

E2MOM

D)amrap 9

35 double unders (50 singles)

25 sit ups

15 American KB swings 61/44

Tuesday 

A)warm up

B)15 min to 

Find a heavy or 1RM bench press. 

C)August BDay wod Brendan, Francisc...

August 11, 2019

A)warm up

B)deadlift 

Stop n go, not Touch n go. 

Amrap(s) 6 rep minimums 

No dropping til last rep. 

3xmax sets at:

70%

65%

60%

C)bent over row 

8 rep minimum for amrap sets 

70%

65%

60%

D)100 KB swings for time. 70/53

Tuesday 

(If you did not do Monday’s workout, you will do Monday’...

August 3, 2019

Monday 

A)warm up

B)11 min to work up to a heavy power snatch. 

C)2x for time. 13min cap

30/20 cal row or bike. 

13 snatches (any) 115/75

50 KB swings (American) 53/35

Bootcamp/Monday 

A)warm up

B)wod prep instruction. 

C)”heart burn”

1 mile run buy in then,....

10x of “burgeron b...

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