Diaper Drive on Saturday. Bring Diapers for our 3 Expecting Members:)

Monday
Turkish Get ups 5x3
Bulgarian Squats 5x8 e/leg

B)5RFT
25 Wall Balls 20/14
20 Med Ball Cleans
15 Chest To Bar Pull Ups

Tuesday
Front Squat (tempo 3-5seconds down, pause 1-3sec, then come up)
5x3

B)400m Run
      21 Med Ball Sit Ups 14/10 (GHD Where Possible)
     200m Run
      15 MB Sit Ups
     100m Run
       9 MB Sit Ups
1 Min Rest......Then.....
    3RFT
    50 Double Unders (150 Singles)
  100M Farmer Carry 70/53

Wednesday
Deadlift 5x10
Strict Press 5x5
Bent Over Row  5x5

B)2 RFT
   800m Run
     60 Walking Lunges (Total)
     40 Push Ups (HR)
     20 OH Squats 95/65

Thursday
A)(G ive Rowing instruction, have everyone do max Watts with 3 sets of 5 Pulls, make it fun/competitive.)

B) Teach Rope Climbs (First Rope climbs) Bring long socks!

C) Go Over Power Snatches Work up to appropriate weight

D) 3Rounds Not For time (25 Min cap)
500m Row (As Fast as possible, beat your last time)
50 Prowler Push (Increase weight every round up to 270/180)
3 Rope Climbs
10 Power Snatches (Increase weight every round up to 135/95)

Friday
Push Jerks
10-8-6-4-2

B)4RFT
12 Lateral Burpees
  8 Push Jerks 155/105

Saturday 
Max Out Saturday

B)Preggers partner wod
(Men will strap or hold onto a med ball 14lbs)
Both work to complete reps, both do the run, one works at a time.
3 RFT
40 Shoulder to Overhead 95/65
40 BackSquats 
400m run

Sunday
Closed

Hallowee Week

Monday
(Mock Weightlifting Comp Prep)
Go over rules for Saturdays for those doing the comp.
1) NO PRESS OUTS,
2) 2 minutes to complete your lift
3) Must convert lifts to Kilos... use your phone
4) Have fun there will be some more minor rules given on Saturday

B) Find Heavy Snatch for experienced lifters,
Newbies will do 5x3 Snatch Balance

C)for time
400m Run
15 Full Snatches 135/95
400m Run
12 Power Snatches
400m Run
9 OH Squats

Tuesday
Clean & Jerk
(Mock Weight Lifting Comp Rules prep)
1) Must lock out immediately no press outs
2) Knees may not touch Elbows at all during the clean
3) Lifter/coach must have lifts converted to kilos not pounds before the lift.

B)Lifters with experience or competitors may do Clean and Jerk
Newbies will do Front Squats Into a Shoulder to OH from the rack.

C)6x
200m Run
5 Clean and Jerks 145/105
1min rest between sets

Wednesday
Lurong Living Challenge Wod
(The Final wod/Week of the Challenge)
8 Min. Amrap
"Chamionship Complex Retest"
L3 185/125, L3Masters&L2 135/85, L2 Masters 115/65, L1 65/35, L1 Masters 45/35

5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

B) Bench Press 5x5
    Farmer Carry 5x100m ahap

Thursday
Back Squats
15-13-11-9-7-5-3-1

B)2RFT
10 Back Squats 155/105
20 Cal Row

Friday
Hang Cleans Work up to Heavy Single

B)21, 15, 9
Burpee Over Bar
Hang Clean n Jerk 115/80
Knees To Elbows

Saturday
Max Out Saturdays/Lurong Living Challenge WOD

B)5 RFT
25 Wall Balls 20/14
15 Chest To Bar Pull Ups
5 Sumo Deadlift High Pulls 95/65

Sunday
No Classes

Monday 
Power Clean 5x5

B)3RFT
25 Sit ups (GHD where Possible)
15 Full Cleans 135/95

Tuesday
Snatch Work up to Heavy Single

B) amrap 10
30 DUs (60 Singles)
10 Hang Power Snatches 95/65
30 Dus (60 singles)
10 Thrusters 95/65

Wednesday
Lurong Living
"Baseline Plus" Retest 17min cap (Level 1 does 1 round only)
2RFT (Level 3/2)
500m Row
40 Goblet Squats 53/35,(Air Squats for Level 1/2)
30 Wall Sit Ups
20 Deficit Push Ups/Push Ups/Knee Push Ups
10 Strict Pull Ups/Pull Ups/Ring Rows

B) Push Press 5x4
Farmer Carry 5x75 (ahap)

Thursday
Work up to a heavy Single Deadlift
B)3RFT
30 HR Push Ups
15 Deadlifts 225/155
10 Burpees over Bar

Friday
Bench Press
(work up to Heavy Single)

B)5 Rounds of
E4MOM
400m Sprint
20 Wall Balls 20/14

Saturday
Max Out Saturday/Lurong Living challenge WOD

B) 10,9,8,7,6,5,4,3,2,1
Pull Ups
L sit (For that number of seconds x2)
-50 foot Prowler Push after each round 90/50

Sunday
@Mutiny Crossfit
1130-1pm Mock Olympic Weightlifting Meet.
Free for CF Lomita Members/Staff

Tuesday
Deadlift
Work up to heavy triple (15 Minutes)

B) Amrap 20
200m Plate run 45/25
10 Power Cleans 135/95
25 yard Sled push

Wednesday
Lurong Living Challenge Wod 5
"The Equalizer"
9 Minute Amrap
12 Toes to bar/Anchored Toes to Bar/wall Sit Ups
9 Power Snatches (115/75, 75/55)///Shoulder 2 OH 45/35
6 Box Jump Overs (30/24, 24/20, 12/8)
3 Ring Muscle ups/C2B PUs/Burpee Pull Ups/Bar Facing Burpees

B) Back Squats
work up to heavy single with remainder of time

Thursday
Strict Press 5x2
Pull Ups 5x3 (Weighted when possible)

B) 4RFT
400m Run
15 Push Presses 135/95

Friday
Snatch
Work up to Heavy Snatch Balance+Over Head Squat

B) 3 Rounds
Donut shop KB Front Rack Carry 53/35
5 Squat Snatches 155/105
----1 Minute Break
2 Rounds
100m KB Front Rack Carry
10 Squat Snatches 135/95
----1:30 Minute Break
200m KB Front Rack Carry
20 Squat Snatches 115/80

Saturday
Max Out Saturday or Redo "The Equalizer" Lurong Living Wod.

B)10 rounds of
3 Strict Pull Ups
6 Kipping Push Ups
9m HS Walks/3 wall walks
12 Pistols

Monday
Power Clean
5x5

B) 3 Rounds for Time
25 Sit ups (GHD where Possible)
15 Full Cleans 135/95

Tuesday
Bench Press 5x5
Bent Over Row 5x8-12

B)200m Farmer Carry 71/53
40 Burpees
60 Squats
800m Run
1000m Row

Wednesday
Lurong Living Challenge Wod 6
TBD

Happy October. Friday the 7th is Dodger Day. Wear your Dodger Blue in support of their first Playoff Game this year

Monday
Thrusters 5x5
Flat Ring Rows 5x10

B) 1 mile run
15 Squat Cleans 135/95
1 Mile Run
15 Squat Cleans 165/115

Tuesday
Snatch Complex
2 Snatch 1st Pulls
1 Snatch high Pulls
1 Snatch (Full when Possible)

B) 8RFT
5 Box Jumps 36/30
10 Pull ups
15 Seconf L-sit
20 HR Pushups

Wednesday
Lurong Living wod
10 minute amrap
15 Wall Balls 20/14, 14/10
30 Amercian KB Swings 70/53, 53/35, 35/26
60 Double Unders/Singles

B) Push Jerks 5x3
    Dumbell Flys 5x5-12

Thursday
Back Squat 5x4
Sled 5x3

B)Deadlift 10x2

C) Tabata 4 rounds each movement 20:10 GO HARD!
Squats
Sit ups (GHD if Possible)
Row

Friday
Snatch Balance
5x3

B)E3MOM (6 rounds)
15 OH Squats 95/65
10 Bar Facing Burpees
5 Muscle ups (8 Ring Dips)
(rest remainder of 3 min)

Saturday
Max Out Saturday/Repeat or make up lurong living wod

B)Pat Sherwood CF Test 1
400m Run
Fran @75/55
400m Run
Fran 75/65
400m Run

Sunday Closed