Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

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2018 Lomita Blvd. Suite 10
Lomita, CA 90717

September 29, 2019

Monday
A)warm up

B)deadlifts E4MOM 65-85%
Maintain or increase weight.
TNG 5-4–3-3-3

C)team of 2, 1 works 1 rests. Adhere to special instructions where only partner A or partner B only goes. Sprint chipper.

(If an odd team of 3 increase reps/cals to 55 broken up any way...

September 22, 2019

Monday 

A)warm up

B)deadlift 

E4MOM 3x5-10

-5-10@ 70plus%

-5-10@ 65plus%

-5-10@ 60plus%

B)for time. 

15,14,13,12,11,10

-Burpees 

-strict KB highpulls 61/44

Tuesday 

A)warm up

B)wod prep/instruction 

C)”Cindy in drag”

Amrap 20

5 pull ups

10 push ups

15 squats 

50 tire drag or sled push

Wed...

September 11, 2019

Monday 

A)warm up 

B)”fallout 2019 complex” 

E2MOM   5

1 clean (any)

1 Hang clean (any)

1 front squat 

(Work to a heavy)

C)September Bday wod.

Honoring our loyal members and staff. 

JC, Sandra D, Coach Christie, Susana, John Cacho, DR Fred, Rasheed, Munnazzah, Bronson, Roxy, Jo...

September 8, 2019

Monday 

A)warm up

B)deadlift E4MOM 

5-10reps at 70%

5-10reps at 65%

5-10reps at 60%

(If you can do 10, add 10% more, If on the lower end, take off 5-10% the next set. 

C)Bent over Row E3MOM

7-10 @70%’ish

7-10 @65%’ish

7-10 @60%’ish

D)for time (sprint)

500m Row

25 pull ups 

Tuesday 

A...

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