Our Gym will be Closed in Support South Gate CrossFit and the South Gate PD This Saturday the 21st.

All Further updates are now on www.crossfitlomita.com click on the tab that says 'More' and the wods, updates and news will be in the blog. 

This Saturday the 21st  Open gym will be 2-4pm

Happy Martin Luther King Jr day everyone. Saturday we will be closed with NO classes but there will be Open Gym at 2-4pm

Monday/MLK day

Strict Presses 5x2

Sled Push 5x2

B)12.3 an 18min AMRAP

15 Box Jumps 24/20 (20/15 masters & Scaled)

12 Push Press 115/75 (75/45 scaled & Masters)

9 Toes to Bar (Scaled Knees to Chest)

Tuesday

Deadlift

1 rep Max

B)4 rounds for time

75 Double Unders (200 Singles)

100m Front Rack KB Carry (53/35)

25 Thrusters 45/35

Wednesday

Power Clean (TNG on the 2's and 3's)

increasing weight each set.

1-2-2-3-3-3-2-2-1

B)

21, 15, 9

Power Clean 135/95

HSPU

Thursday

Back Squats (3sec Tempo 3 sec Pause)

5x3

DB Inclined Bench (Stack plates under head of bench)

5x8

B) (Team of 2 both work to complete whole task 1person may work on Rope while other is Rowing) Non rope Climbers can/will triple the number of Rope climbs and do jumping pull ups.

10 Rope Climbs

100/80 Cal Row

5 Rope Climbs

50/40 Cal Row

Friday

4x400m Run

4x500m Row

1-3 minute rest between intervals

B)Work up to heavy Bears

Saturday

******NO CLASSES*****

in support of our sister box South Gate CrossFit and the South Gate PD, and our competitors competing.

2-4pm Open Gym only.

Sunday

930-1130am Open Gym

 

A few of us will be competing this saturday at CrossFit Mutiny at the weightlifting meet

Monday
Front Squat 4x5

B)Work up to Heavy Clean & Jerk (Go over movement with Newbies)

C)11.3
AMRAP 5
Squat Clean & Jerk 165/110 (Masters 135/75)

Tuesday
Snatch Balance then 4 OH Squats
5x5

B)Pat Sherwood's Test 11
7 Snatches 135/95
11 Ring Muscle Ups (15 Chest to Bar)
100 Double Unders
11 Ring Muscle ups
7 Snatches (Full)

Wednesday
Romanian Deadlift 5x10

B)2 rounds for time
20 Shoulder 2 OH 115/80
20 Front Squats
20/15 Cal row

Thursday
Dumbell Bench Press 5x12
Farmer Carry 4x100 AHAP

B)7 min AMRAP
7 Burpee Box Jump Overs
7 American KB Swings 70/53
7 Toes to Bar

Friday
Power Clean TNG
5x5

B)For time
800m Run
30 Russian Twists w/plate 25/15
60 Air Squats
20 Clean & Jerks 135/95
60 Air Squats
30 Russian Twists w/plate
800m Run

Saturday
Max Out Saturday

B)11.4
AMRAP 10
60 Bar Facing Burpees
30 OverHead Squats 120/90 (Masters 110/75)
10 Muscle ups (Ring) or (10 Chest to bar Pull ups then 10 Dips)

New Series beginning with 11.1 in order . Open workouts will be programmed on one day mid week and the other on Saturdays we'll skip 7min of burpees since we recently did that. The open is only 9 weeks away. Happy New Year everyone. Lets all be better this year than the last in every way:)!!!

Monday
5x5
Deadlift

B)Open Workout 11.1
AMRAP 10:
30 Double-unders (100 Singles)
15 Power snatches (75 / 55) Masters 65/45

Tuesday
Dumbell (Single) OH Squats 5x5 (E/arm)
Bench Press 5x3

B) Thrusters 135/95 10, 8, 6, 4, 2
DU's (triple # for Singles) 50, 40, 30, 20, 10

Wednesday
Front Squats 5x5

B)15 Burpees over Bar
5 Clean and Jerks @80%
12 Burpees Over Bar
4 C&Js
9 Burpees Over Bar
3 C&Js

Thursday
Split Jerks
Technique work and or up to heavy singles off rack

B)5 Rounds
400m Run
30 Sit Ups
30 KB Swings 53/35

Friday
Back squat
5x5
 

B)Reyna's Bday WOD
'Reyna Gone Bad'
'3' 1 min rounds with 1 min break in between

-Turkish Get ups (KB)
-Pull Ups
-Bicycles

-Shoulder 2 OH 95/65

-DB Squat Cleans (No set weight, ideally 45/25)

Saturday
Max out Saturday

B)Workout 11.2
AMRAP 15 minutes of:
9 Deadlifts (155 / 100) -masters 145/90
12 Push-ups (HR)
15 Box jumps (24/20) Masters 20/15

Last week of the year. Regular schedule.

Tuesday
Strict Press
5x3
L hang
5x :30 cumulative if you can't hold :30 straight.

B). Task Priority "Fight Gone Bad"
3 Rounds, each for time of:
25 Wall Ball Shots 20/14
25 Sumo Deadlift Highpull 75/55
25 Box Jumps 24"20
25 Push Press 75/55
25 Calories, rowing
*Rest 1 minute after each round

Wednesday
Back squats
10-1
3 strict or negative pull ups after each set of back squats.

B) AMRAP 10 minutes of:
Donut shop farmer carry 61/44
50 Double-unders
10 Burpees

Thursday
Snatch balance with a 3 second pause
5x3
B) 3 Rounds for time of:
800m run
10 of the following complex 1 Snatch pull 95/65
                                               1 snatch
                                               1 OH squat

Friday
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Pistol
*Alternate legs on every rep of the pistol. For example, in the round of 21 the athlete will end up doing 11 on one leg and 10 on the other.

B) roll out core and mobility.

Saturday
Max out Saturday
B)Partner/Team "Manion" hero wod
Both run/row and divide the reps as a team of 3 or Partnered duo.
7 Rounds for time
400m Run
29 Back Squats 135/95

Gym is closed Christmas Day, and Holiday Schedule observed on Monday Dec 26th.

Monday
A)Work up to Heavy Clean.
Newbies go over form Technique

B)Coach Luis Amaya's Bday WOD
23 Birthday Burpees
12 Bar Muscle ups (Chest to Bar/Pull Ups for scaled)
19 Full Cleans 205 (For Luis & Joe) everyone else 155/105
93 Wall Balls 20/14
23 Birthday Burpees

Tuesday
Strict Single Arm Dumbbells press
5x8
Seated Sled pull 5x1

B)Team of 2 relay if necessary
20 Cal Row
20 Strict Press 95/65
25 Cal Row
25 Push Press, 115/80
25 Cal Row
30 Push Jerks 135/95

Wednesday
Front Squat
5x5
Reverse Hypers on GHD
5x12

B)9 min amrap
9 Deadlifts 185/135
9 Pull Ups
9 Knees to Elbows

Thursday
Thrusters
3 Rep Max

B)10 min EMOM
Odd 15/12 Burpees
Even 20 Thrusters 75/55

Friday
Bench Press
5x3

B) "Elizabeth"
21, 15, 9,
Cleans 135/95
Ring Dips

Saturday Christmas Eve
The 12 days of Christmas
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

Sunday Christmas.... Closed unless otherwise Posted on our facebook page.

Monday (Observed Holiday Schedule) 9am & 10am Classes only til further noticed on this day.
9am Bootcamp Beginners Crossfit
Will do a version of 12 days of Christmas with out barbells

10am Crossfit
Hero Wod "MR Joshua"
5 RFT
400mRun/row
30 Sit Ups GHD where possible
15 Deadlifts 250/165

UGLY Sweater White elephant party next Saturday the 17th at 730pm

Monday

Overhead Squats

5x4

B) 5RFT

20 Cal Row

15 Sit Ups (GHD Where possible)

10 OH Squats 115/80

Tuesday

"Helen"

3 RFT

400m Run

21 KB Swings (American)

12 Pull Ups

B)Bulgarian Squats

5x8 (Each Leg)

5x Max Reps Push Ups

Wednesday

Snatch work up to Heavy triple (INT/ADV)

(Newbies Gather experience with snatch with 5x5)

B) Hugo Diaz's Bday WOD

Box Jumps 40,30, 20, 10 (24/20)

Power Snatches 25, 20, 15, 10 (75/55, 95/65, 115/80, 135/95)

Double Unders 100, 75, 50, 25, (Sngls- 200, 150, 100, 50)

-Every 2 minutes 100m Med Ball run 20/14

Thursday

ORM Clean and Jerk

(Newbies either establish heavy single or 5x5)

B) A Row sandwich on "Grace" bread for time

15 Clean & Jerks 135/95

30/20 Cal row

15 Clean Jerks 135/95

Friday

Sumo Deadlift High Pull

5x5

Evil Wheels

5x5

B)For time

42 Wall Balls 20/14

21 KB Swings 61/44

30 Wall Balls

15 KB Swings

18 Wall Balls

9 KB Swings

100 Sit Ups

Saturday

Max Out Saturday

B) 2RFT

100m Plate run 45/25

10 Bar Muscle ups (10 Pull ups & 10 Dips/any)

100m Plate Run

10 Thrusters 135/95

730PM UGLY SWEATER CHRISTMAS FIESTA***********

10 tequila shots for time (AMRAP)

Sunday

Open Gym 930-1130am