Week 3 of our Lurong Living Nutrition Challenge

Monday
Clean & jerk
Work up to heavy single
"Grace"
30 clean and jerks for time

Tuesday
Back squat 5x2
Wall balls

B) 4RFT
400mrun
100 farmer walk 71/53
10 thrusters 95/65
1 rope climb

Wednesday
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Clusters 95/65, 75/55, 45/35
Bar facing burpees.
OH walking Lunges (from rack)
5x50 foot lunge
5x5 negative pull ups

Thursday
With a continuously running clock begin a new round every 3 minutes until you complete 10 Rounds of:
200m run
10 Burpees

B) front squats 5x5

Friday
Seated dumbell presses 5x8-12
Toes to rings 5x3
(Practice kip)

B) 2Rounds for time of:
30 Calories row
30 toes to bar/ring
Rest 2 minutes, then
3 Rounds for time of:
20 Calories row
20 toes to bar/rings

Saturday
Max out Saturday/Lurong living ladder

B) "The BAR FIGHT"
In a 30 Minute Cap:
2-Mile Run
10 Clean & Jerks 225/155
10 Clean & Jerks 185/135
10 Clean & Jerks 155/105
Max Reps Clean & Jerk 135/95

Sunday No Class.

Sorry for the late post. Hardware challenges.

Monday
Front squat 5x5
Sled 5x2

B) 5 rounds not for time 20 min cap
Max reps bench press bw/75% of bw, 75/50% scaled, 50/25% newbie
Max pull ups, flat ring rows scaled.

Tuesday
Clean and jerk 5x3

B)amrap 5
800m run buy in then
9hang squat cleans,
double unders remainder of time
Rest 2 minutes
Amrap 5
400m run
9hsc 135/95
Dus rest of time
Rest 2 minutes
Amrap 5
200m run
9hsc 185/95
Dus rest of time.

Wednesday
Lurong living barbell complex
5 deadlifts
4 HPC
3 front squats
2 shoulder to OH
1 G2OH

B)Emom 10
Odd 2 pausing OHS 95/65 :10sec pause
Even 10 TTB

Thursday Bronson's bday!!!

deadlifts 5x3

B)amrap 15
33 kb swings Russian 61/44
33 pull ups
33 back squats 135/95
33 hspu

Friday
Back squats 7x3 at 85%

B) 12 min amrap
15 cal row
12 burpees box jumps
9 power snatches 115/80

Saturday
Either max out Saturday or the Lurong living wod of the week. "Barbell complex"

5deadlifts 185/125, 135/85, 65/35
4 hang power cleans
3 front squats
2 shoulder to over head
1 ground to OH

B) teams of 2 relay
21, 18, 15, 12, 9

Push press 95/65
Double unders (multiply 3 for singles)
200m run

Sunday
No class

Monday
Clean & jerk
Work up to heavy single

"Grace"
30 clean and jerks for time

Tuesday
Back squat 5x2
Wall balls

B) 4RFT
400mrun
100 farmer walk 71/53
10 thrusters 95/65
1 rope climb

Wednesday
Lurong living challenge wod
Tbd

anniversary party this Saturday sept 17th 7pm. Bring your appetite.

We have 3 events coming up. This Saturday the 17th our anniversary party at 7pm.
9/24(Saturday) inter box friendly competition at Crossfit bam in Whittier. Free to Crossfit Lomita members at 10am. Rx and intermediate are boy/girl teams and fun division is any gender combo.
Oct 29th south gate Crossfit mock weight lifting meet. Free to cf Lomita members.

Monday.
Clean & jerk
5x3

B) 5 rounds not for time
Max push press 75% of body weight/50% of bw
Max TTB

Tuesday
Front squats
5x5

Bs) partner amrap both work one movement at a time.
5 min
21 cal row
21 DLs 95/65
Rest 2 min
5 min
15 cal row
15 front squats
2 min rest
5 min amrap
9 cal row 9 thrusters

Wednesday
Lurong living challenge wod
"The baseline plus test"
2rft
500m row
40 goblet squats
30 wall sit ups
20 deficit push ups
10 strict pull ups

B) bench press 5x5
Farmer carry ahap 5x100m

Thursday
Snatch 5x3
Pause 5 seconds at the bottom

B) Amrap 20
50wb 20/14
50 dus
40bj's
40 TTB
30 pull ups
30 burpees
20 cleans 145/100
10 muscle ups (10 ring dips)

Friday
20 min work up to heavy triple of. Full clean.

B) 21, 15, 9
Oh squat115/75
Hspu
400m run after each round.

Saturday
Max out Saturday
(Do the make up wod from the challenge)
B) amrap 9
9kbs 53/35
9 burpees
9kbs
9 box jumps 24/20

Sunday

Labor day Wod "Eva"

Monday/Labour Day
Crossfit & Bootcamp
"Eva" 5RFT
800m Run
30 KBS (american) 53/35
30 Pullups

B) Optional for after the wod/open gym
EMOM 14
odd 2-3 Power Snatches @75% of ORM
Even 2-3 Power C&J @75% of ORM

Tuesday 9/6
With Running Clock
Min 0-10
"Ryan's Bday wod"
5Rounds for time
10 Power Snatches 75/55
15 Wall Balls 20/14
 @min 10
3 Rounds FT
15 Power Snatches 95/65
10 Wall Balls 20/14
@min 20
1RFT
25 Power Snatches 115/80
25 Wall Balls

B) Front Squat
4x4

Wednesday 9/7
Push Jerks
5x2

B) 3RFT
30 Deadlifts 135/95
20 Front Squats
10 Power Cleans

Cash out 50 Pull ups

Thursday 9/8
25min cap....
1 Mile run
then 4 rounds of .....
10 wall balls 20/14
1 Rope climb
800m Run
2 rounds of
10 wall Balls
1 Rope Climb
400m Run
1 round of
10 Wall Balls
1 Rope Climb

Accumilitive 75 GHD Situps or 150 Ab Mat Sit Ups
10 Evil Wheels or 10 SuperMans (with 3-5second hold) in between rests.

Friday 9/10
Back Squat
8x3 75%
Box Jump
8x3 AHAP

B) 4Rounds
25 Cal Row
10 HSPU
25 Med Ball Cleans (w/slam balls) 30/20

Saturday  Wear your "Red White & Blue" in honor of Patriot Day!!!
Max Out Saturday!!!!
Pick a lift and PR/Max out or do volume/technique work on that lift.  If unsure about the lift to do consult with your expert/coach.

B) The "9-11"  Hero WOD – 1 Round
1 Mile Run
11 box jumps (36in/24in)
11 thrusters 125/85 pounds =125 deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans 175/110 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings (71/53)
11 toes to bars
11 deadlifts 175/110

11 push jerks 175/110 pounds 110= number of floors in each tower)

1 Mile Run

Sunday 9/11
11am Olympic Weightlifting Class

https://www.youtube.com/watch?v=QsE858vXKQI&list=PLVtnxXz5VPrIzTwtv01jMLjg-pPmeaHca&index=3

Next Monday is Labor day which means Holiday Schedule. 10am class only on Labor day.

Monday
Sumo Deadlift High Pulls 5x4
Static Hand Stand Hold 5x :30/:20

B) Ashley Ps bday wod "16.4"
13min cap
55 deadlifts 225/155
55 wall-ball shots20/14
55-calorie row
55 handstand push-ups

Tuesday
18 min to get AHAP
1 Clean
2 Front Squats
1 Jerk
6 Back Squats

B) 5RFT
15 Push Presses 95/65
12 Front Racked Reverse Lunges
9 pull ups

Wednesday
Bench Press 5x8-12
Pull Ups 5x3 "weighted if needed"

B)AMRAP 5
suicide sprint (flip cones) 1 time thru
10 TTB
1min rest
AMRAP 5
15 Situps (GHD where possible)
15 KBS 61/44
2 min rest (set up rowers & Barbells)
AMRAP 5
15 cal Row
10 Thrusters 95/65 (Partner up for this portion if needed)

Thursday
Snatch Complex 15 Min to work up to heavy...
1 Hang Snatch pull
1 Hang Squat Snatch

B) "Fortitude" (Jose Corona's Bday WOD)
EMOM 30
odd 15 Cal Row
even 15 Burpees

Friday
Front Squats5x3
Back Squats 5x3

B) 5 RFT
"mexican Jumping Beans"
10-8-6-4-2 Squat Cleans 155/105
100-80-60-40-20- Double Unders

Saturday
Max Out Saturday!!!!

B) "lurong Living pre-challenge wod"
3RFT
20 Stationary Lunges Overhead 95/65 or 75/55(Masters), 65/45 L2, L1Body Weight no bar.
15Toes to bar/Anchored toes to bar/ab mat sit ups
50 DUs/100Singles/50 singles

Sunday
Weightlifting only 11am

Monday
10am class only due to Labor day open to both Crossfit and Bootcamp WOD TBD

Revised schedule effective 8/21/16

Current Schedule Effective August 21/2016. Many of you have requested a lifting class specifically to improve your technique and for those who want to lift heavier and or some time to focus on our sister box/south gate crossfit's weightlifting competitions in October and November your chance is now on Sunday's at 11am.   This is a limited program from now thru the month of September unless the demand for it persists in a way that we need to keep it.  

Monday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance

Tuesday5am Boot Camp/Crossfit Enurance6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Boot Camp/Functional Movement/Kettle Bell
630 Crossfit
730 Crossfit

Wednesday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance

Thursday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Boot Camp/Functional Movement/Kettle Bell
630 Crossfit 
730 Crossfit 

Friday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-1230pm open Gym
430 Crossfit Competitors Training (Intermediate to Advanced Crossfit)
530 Crossfit
630 Crossfit


Saturday
10am Crossfit
11am-12noon Open Gym 

Sunday
11am-12noon
Olympic weightlifting/open gym.   (This is a special class taught by the weightlifting guru Sean Garcia deguzman. First session is free after that it is $10 cash paid directly to coach Sean. This is open to members as well as non members of CF Lomita. 


Join our facebook group as Random Open Gym times do happen and may be posted by Staff.
https://www.facebook.com/groups/887709027977041/

Free event Saturday at 10am open to all! "Outlift"

Monday 

A)Snatch work up to heavy snatch with 2 second pause at the bottom. 

Sled push 4x4

3 RFT
400m run
10 power snatches 135/75 

Tuesday
Amrap 12 (partner). Wod 2 of SGV throwdown
10 shoulder to OH 115/65
10 kb swings 53/26
10 box jumps
(Meanwhile partner rows for calories). Score is total calories and reps). 

B) kb Bulgarian squats 4x6
Chin ups 4x6
Bench press 4x6
Romanian deadlifts 4x6
(Rest 2-3 min between rounds not for time but move from movement to movement with little pause)

Wednesday
Go over movements and all from the ground have the class work up to appropriate weight.

For time. 4 separate wods. 5 minute cap on each. Minimum 1 minute of rest between wods. 

A) 20 back squats 115/65
20 back squats 135/80
20 back squats 165/105

B) 20 inclined push ups
30 HR push Ups
20 declined push ups 

C) 20 HPC 95/55
20 HPC 115/65
20 HPC 125/75

D) 20 strict pull ups
20 chest to bar
20 pull ups

E) remainder of class work from the rack on 3 rep max thruster. 

Thursday 

Work on HSPU and double unders as skills

B) 21, 15, 9
Deadlifts 225/155
Hspu
1 minute forced rest then......
21, 15, 9
Toes to bar
Cal row

B) for time.
200 double unders
100 sit ups
100 double unders
50 sit ups

Friday
5x2 squat clean
2 front squats

B) 60 KB swings 53/35
45 burpees
75 wall balls
45 burpees
60 KB swings. 

Saturday
"Out lift" free event
Partner wod
Hammer meets Randy
(One works at a time to complete entire wod)

5rounds of...
5 power cleans 135/95
10 front squats
5 jerks
20 pull ups
After 5 rounds......
75 power snatches 75/55

Sunday
11am Olympic weightlifting