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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This Saturday is Our 5k Mud Run in Irvine at Oak Canyon Park. Approx. 30 of us going. Room for more. Google "The Mudfactor" for more info or contact us.

March 31, 2018

Monday 

Work up to Wod Deadlift weight or more.  Rx weight for Men is body weight for Ladies is 3/4 body weight.

Reverse KB Lunges 4x6-12 reps e/leg

Sled Drags 4x2

 

"Christine"

3 rounds for time

500m Row (400m run for scaled)

12 Deadlifts (BW/.75 of BW)

21 Box Jumps 20"

 

 

 

Tuesday

Work up to wod weight for squat cleans,

and Rope Climb Skills,.....(wear long thick socks/legging/compression pants).

 

800m Med-ball Run (all run together share 2 balls a 20 and a 14 team determines who carries what and for how long).

5 rope climbs

20 Squat Cleans 135/95

400m med ball run

7 Rope Climbs

20 Squat Cleans

800m med Ball Run

9 Rope Climbs

20 Squat Cleans

 

 

Wednesday 

Bench Press 5-5-5-5-5

Flies DB or Plates 5x6-12 reps

Supinated ring Rows 4x3-5reps flat as possible

 

B)3 rounds for reps/not time

2min max cal row

1min max burpees 

2 min rest

 

Thursday

work up to appropriate weights for the wod

"50-50" teams of 3

1 works at a time 2 recover/rest

 

AMRAP 7 

50 Push Press 95/65

50 Push Press 115/80

amrap push Press 135/95

3 min rest

AMRAP 7

50 Back Squats 115/80

50 Back Squats 135/95

amrap back squats 155/105

3 minute rest

AMRAP 7 

50 Hang Power Snatches 75/55

50 Hang Power Snatches 95/65

amrap HP Snatches 115/75

 

 

 

Friday 

Spend time on Pull Ups and Double Unders

 

B)AMRAP 15 

10 Chest to Bar Pull Ups

15 Sit Ups

20 Double Unders (50 Singles)

200m Run 

 

Saturday 

Open gym 830am-10am

CrossFit 10am-11am 

Max out Saturday pick a lift and work on a one rep max, Do volume work (5x5) or work on technique. 

 

B)3 RFT 

400m run

21 deadlifts 135/95

15 toes to bar

 

Sunday 

Open Gym 

9-11am

 

 

 

 

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