Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

Location​​​​​​:2018 Lomita Blvd. Suite 10
Lomita, CA 90717

September 29, 2019

Please reload

Recent Posts

19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

1/10
Please reload

Featured Posts

Wods for Super Bowl week 2017

January 28, 2017

Monday 

Snatch 

work up to heavy single

B)open wod 13.1 (newbies do KB swings in lieu of snatches) 

40 burpees

30 snatches 75/45 (masters 45/35)

30 burpees 

30 snatches 135/75 (75/55)

20 burpees 

30 snatches 165/100 (100/75)

10 burpees 

30 snatches 210/120 (120/90)

Tuesday 

Clean and jerk

Work up to heavy single. 

B)for time 

400m run

30 full cleans 95/65

400m run 

30 full cleans 115/75

400m run

Wednesday 

A)Thruster 

Work up to heavy triple

B) "Fran"

21, 15, 9 

Thrusters 95/65

Pull ups

Thursday 

Sumo deadlift high pull 5x5

Hand stand holds 5xup to :70 seconds max holds

B) 8x

15HR push ups

200m sprints

Friday 

Tempo Back squat w/3second pause

5x5

Lateral medball tosses with partners far and heavy as possible. 5x5 each side

B)5 RFt

200m single arm farmer Carry 53/35

(Must remain in one hand only on the way to the sign, can switch hands upon return)

1000m row

1 rope climb. 

Saturday 

Max out Saturday 

B)13.2 

10min amrap

5 shoulder to over head 115/75 (95/55)

10 deadlifts 

15 box jumps 24/20

Sunday 

Open gym 930-1130

Super Bowl party 3pm-?

 

Share on Facebook
Share on Twitter
Please reload

Follow Us

I'm busy working on my blog posts. Watch this space!

Please reload

Search By Tags