Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

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

September 29, 2019

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

March 3, 2019

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Happy Valentines Week!!!!

February 13, 2017

 

Monday

Work Up to Heavy C&J

 

Wod 15.1 & 15.1a

9min amrap

15 T2B

10 Deadlifts 115/75, (85/55) or (65/45)

5 Snatches (Power or Full must touch ground)

...........then 6 Min to find 1 RM Clean N Jerk

 

Tuesday

AMRAP 20

20 Body Blasters (Burpee to Pull Up)

20 Thrusters 75/55

20 Cal Row

60 Double Unders (150 Singles)

 

B)Front Squats 5x3

 

Wednesday

Hang Power Clean 4-4-2-2-1

(The Multiple reps should be TNG)

 

AMRAP 5

3 Wall Walks

4 HSPU

5 Hang Power Cleans 135/95

 

Thursday

Back Squat Find 1 RM

B) AMRAP 10

10 cal row

10 Toes to Bar

10 Push Press 115/80

 

Friday

27-21-15-9

Cal Row

Dumbell Thruster

 

B) Sumo Deadlift High Pull 5x5

 

Saturday

Logan's Bday Wod

25 Min Cap

 

32 Power Cleans 115/75

     Front Squats

     Shoulder 2 Over head

     Deadlifts

     Rest 5 min...... then Snatch Ladder

Men's

     115x5

     125x4

     135x3

     145x2

     155x1

Women's

      75x5

      80x4

      85x3

      90x2

      95x1

 

B)Max Out Saturday

 

Score: Total Time or Time cap plus reps.,

 

Sunday Open Gym 930-1130am

 

Monday

Kety Chu's Bday Wod

 

 

 

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