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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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17.2 done 17.3 to be held Friday Night 630pm. Halfway done with "THE OPEN" 2017

March 6, 2017

Monday

14 Minute AMRAP of

15/12 Cal Row

12 Shoulder To Overhead 135/95

50 Double Unders (150 Singles)

 

B) Back Squats 5x4

 

Tuesday

Clean & Jerk Complex (Work to a heavy)

1st Pull

High Pull

Clean (Power/Full as needed)

2 Jerks

 

B)AMRAP 7

5 Squat Cleans 135/95

10 Deadlifts

5 Kips on the rings with intent to muscle up

  (Those who can Muscle up...Muscle up)

 

Wednesday

Over Head Squats 5x3 (Tempo 3 secs with 3 sec. pause)

 

4 rounds for time

400m Run

 6 Hand Stand Push Ups

10 Hang Snatches (Full) 115/75

15 HR Push Ups

40  Sit Ups

 

Thursday

Clean Pulls 10x1 (work up to a heavy)

Bench Press (Inclined with Dumbells) 5x8-15

 

B)Baseline wod'ish

500m Row

40 Double Unders (125 Singles)

30 Wall Balls

20 Burpee Bar Taps

10 Pull Ups (chest to Bar)

 

Friday

17.3 at 6pm-The Last CrossFitter wods. 

 

Saturday

17.3 Make-up day (Does not count toward team points)

and or Max Out Saturday alternative wod to be determined. 

 

Sunday

Open Gym

930-1130

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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