• Joseph Luna

Regular schedule this week. SGV throwdown Sunday the 25th at West Covina CrossFit. Come support your


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, Francisco, Nick, Chole, Rob, Dmitry, Simon, Jess, Maggie, Marco M, and Coach Ily, 

Partner wod. Amrap 19

Partner A does 50m farmer carry 53/35

Upon return partners switch and partner A picks up where partner B leaves off from the following:

Partner B does:

-8 Curtis Ps 75/55

-8 cal row

-8 hand stand push ups. (Scaled does HR push ups)

(Score is combined rounds plus reps). 

Wednesday

A)warm up

B)Hang muscle snatch (stop and go, not touch and go)

3x6-12 Reps E3MOM

C)amrap 9

Team of 2

6-9-12-15-by 3’s

Each person does a round then next person does a round. 1 works, 1 rests. 

-Chest to bar 

-DB front squats 50’s/35s

Thursday 

A)warm up

B)wod prep/instruction

C)partner wod. 

150 sit ups buy in (combine to reps, 1 works 1 rests)

Then 3x of (partner A completes an interval then Partner B does same work)

200m row

400m run

800m row

-After 3 rounds cash out 150 sit ups(combined like the buy in)

Friday 

A)warm up

B)clean & jerk 

6x2 at 60%

E2MOM

C)21-15-9

-Toes to bar

-burpee box jump overs 24/20

Saturday 

A)warm up 

B)wod prep/instruction

C)10-8-6-4-2

300m run

Ring dips

kB snatches (reps are each side)


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