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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March 25, 2019

 

 

 

Monday 

A)Warm up

B)wod prep and instruction

C)”The Chief” Hero wod

Max Rounds + Reps 3min of work, 1 min of rest/recovery. 5x. 

3 Power Cleans 135/95

6 HR Push ups

9 air squats. 

D)cool down

 

Bootcamp/Monday 

A)warm up

B)wod prep

C)Amrap 20

5   bicep curls 

10 push presses

15 squats. 

D)Cool down

 

Tuesday 

A)warm up

B)instruction/wod prep

C)for reps

5x 

1min cal row

1min wall balls 20/14

1min KB swings 53/35

1min rest

D)cool down

 

Bootcamp/Tuesday  

A)warm up

B)wod prep/instruction

C)for time

1K row buy in

Then...

5x of 

5 Deadlifts

25 bar jumps 

........Cash out 800m run

 

Wednesday 

A)Warm up

B)wod prep/instruction. 

C)100 Curtis Ps for time 

Curtis P= 1power clean

                 2 front racked lunges (e/leg)

                  1 shoulder to overhead

 

Bootcamp/Wednesday  

A)warm up/mobility

B)hand stand skills and drills

C)”round robin”

4x

50m tire drags

300m run

 

Thursday 

A)warm up

B)instruction/prep

C)for reps

Tabata 8x each movement. :20sec of work :10sec of rest 

1 minute of recovery after 8 sets

 

-bicep curls

 

-twists strict toes to bar

 

-calf raises (with barbell on back)

 

-burpees

 

Bootcamp/Thursday 

See yesterday’s CrossFit. 

 

Friday 

A)warm up 

B)prep/instruction

C)”heavy baseline”

500m row

40 back squats 135/95

30 med ball sit ups 14/10

20 ring push ups

10 weighted strict pull ups 14/10 med ball

 

Bootcamp/Friday 

 

Saturday 

 

Sunday 

9am open gym

10am Olympic weightlifting. 

 

 

 

 

 

 

 

 

 

 

 

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