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

 

 

 

Pearl Harbor week. Regular Schedule. Closed Sunday Due to "Jingle Jog" Diabetes Fundraiser

Monday

Front Squats 5x5

Work on Double Unders (Skill) int/adv members do max sets or no more than 5x50

B)CrossFit Games Open 12.1

7 Min of Burpees

Tuesday

Bench Press 5x5

Flat as possible Ring Rows 5x8

B)3RFT

200m Farmer Carry 61/44

40 Sit ups

30 Cal Row

Wednesday December 7th

Work up to Heavy Clean

B) Pearl Harbor Day Hero wod

"Jorge"

For Time

30 GHD Sit-Ups

15 Squat Cleans (155/105 lbs)

24 GHD Sit-Ups

12 Squat Cleans (155/105 lbs)

18 GHD Sit-Ups

9 Squat Cleans (155/105 lbs)

12 GHD Sit-Ups

6 Squat Cleans (155/105 lbs)

6 GHD Sit-Ups

3 Squat Cleans (155/105 lbs)

Thursday

Deadlift

Work up to heavy single

AMRAP 5

10 Deadlifts 225/155

10 KB Push Press 53/35

Friday

Snatch Balance 5x5

DB Bent Over Rows5x8

B) 2RFT

50 DUs (150 Singles)

25 Snatches 85/55

50 DUs

15 Pull Ups

50 DU's

5 Clusters

Saturday

Max Out Saturday

Hero wod "DG"

As Many Rounds as Possible (AMRAP) in 10 minutes

8 Toes-to-Bar

8 Dumbbell (KB) Thrusters (35/25 lbs)

12 Dumbbell Walking Lunges (35/25 lbs)

Sunday

No Open Gym. Cancelled in support of the Anti Diabetes Fundraiser with South Gate CrossFit the "Jingle Jog" in South Gate. Followed by Mock weightlifting meet at South Gate CrosFit

Back to a regular schedule, Thanksgiving Recovery, 2 Birthday wods and a December Attendance/Particpation Challenge.e

Monday
Power Clean 5x5

b) Sarah J Tuibeo's Bday wod
2 Rounds For time (22min cap)

11 Thrusters 95/65
22 Hand Stand Push Ups
11 Pull Ups
29 Sit Ups (GHD where Possible)
22 Thrusters
11 HSPU
22 Pull Ups
29 Sit Ups (GHD where Possible)

Tuesday
Back Squat
Find one RM

B) Ina Cha's Bday wod
200m Farmer Carry Buy in 53/35...then
3 Rounds for time
11 Full Cleans 125/85
29 Burpee Box Jump overs
87 Double unders (200 Singles)
..........Cash out 200m Farmer Carry 53/35

Wednesday
A)
400m Run
5 rounds of Cindy
400m Run
3 Rounds of DT 155/105
800m Run

B) Romanian Deadlift
5x5
Dumbell Bench Press
5x8-15

Thursday
Over Head Squats
5x3

B) Team of 2 (one works on one movement then when both done both swap. both athletes will do entire rep scheme.
21, 15, 9
toes to bar
Cal row.
rest 2minutes....then 2 rounds of (same principle as above)
20/15 Cal row
20 GHD Sit ups
immediately followed by max combined....
Shoulder 2 Over Head 115/80 with remainder of cap time of 14 minutes

Friday
Snatch 1RM for ADV/INT
Newbies do 5x3 Hang Power Snatch

B) for time
30 Wall Balls 20/14
10 snatches 115/75
30 Wall Balls
10 Snatches 135/95
30 Wall Balls
10 Snatches 145/105

Saturday
Max Out Saturday

B)3 Rounds for time (Linchpin test #2)
5 Muscle ups (5 strict Pull ups/5 Dips any ring/bench or 20sec L sit)
10 Squat Cleans 135/95
20 Box Jumps 24/20

Sunday
Open Gym

We are Open Thanks Givng Day 9am beginners class and 10am Everyone else. Closed Black Friday

Monday

Bench Press 5x3

B) Partner Wod (Stephanie Orr's Bday Wod)

400m Run (Both Run 1 carries med ball they tale turns running with the ball 14/10, all other movements are done 1 works at a time).

29 Pull Ups

29 Back Squats 3/4 of Body Weight, 1/2 Body Weight(Weight based on the lighter of the two partners unless there are enough racks to go around. Off the ground is ideal)

29 KB Swings

29 Double Unders (75 Singles)

29 KB Swings

29 Back Squats

29 Pull Ups

400m Run (Med Ball)

Tuesday

Front Squats

5x3

B) 2 rounds of

400m Run

20 Hang Squat Cleans 95/65

2 minutes rest then....1 round of...

800m Run

20 Hang Squats Cleans

Wednesday

Strict Press Work up to Heavy triple

(Intermediate on up clean from the ground, newbies from the rack)

B)11, 9, 7 for time

Deadlift 315/205 (Advanced) 225/155 (RX),

Push Jerks 185/135 (Advanced), 155/105 (RX)

ThanksGiving 9am beginners/10am Everyone else.

Hero Wod "Luke"

For Time

400 meter Run

15 Clean and Jerks (155/105 lbs)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lbs)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lbs)

400 meterRun

(Alternate WOD for 9am class beginners CF or Vistitors will be Murph, Partner and or Half Murph can be broken up like in the CF Games)

Black Friday TBD Closed until further noticed.

Saturday

Max Out Saturday

B) Complete sequence 7x

min 1: 2 Rep Front Squat (Increase weight to AHAP)

Min 2: 7 HSPU

Min 3: 1 Rope Climb

Sunday

Open Gym 930-1130

No Class but Wod will be written on Mirror TBD

Monday

Sarah J Tuibeo's Bday Wod

To be determmined

Tuesday

Ina's Bday Wod to be determined

The Week before the week when the holidays begin

Monday
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

B) Work up to Heavy Double of the "Bear Complex"

Tuesday
Clean & Jerk
Work up to Heavy Double

B)Complete Sequence 4 times (each movements max reps)
Min 1: Burpees over bar
Min 2: Rest
Min 3: Clean & Jerk 60-70% of your 2 rep max
Min 4: Rest
Min 5: Sit Ups/GHD advanced

Wednesday
Deadlift 5x10
Ring Push Ups 5x5-10

B)Team/partner Relay
3 RFT
500m Row
200m Plate run 45/25
20 American KB Swing 53/35

Thursday
Not 4 time
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)

B)9-15-21
OH Squats
Pull Ups
Friday
Back Squats (3-5 sec pause and 2-3 sec tempo)
5x3
Ham String Curls with Bands
4x10
B)Pat Sherwood Linchpin test #10
5RFT
15 Wall Balls20/14
15 Power Cleans 95/65

Saturday
Max out Saturday

B) 4 Rounds for time
4 PowerCleans 185/110
4 Front Squats
4 Shoulder to Over head

Sunday
Open Gym 930a-1130/
But a wod will be posted on the mirror tbd

Be on the look out for Holiday Hours

Current Schedule Effective November 7, /2016.  There are several Holidays coming up be aware of the Holiday Schedule to better consolidate and gather people together on those days.  Get you together with your families on a timely manner.  Dress warm when you need to and wear reflective clothing during the dark hours. 

Monday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance
830 Beginners CrossFit Challenge

Tuesday
5am Boot Camp/Crossfit Enurance 
6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Weight Lifting/Accessory Strength & Conditioning
630 Crossfit
730 Crossfit

Wednesday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance
830 Beginners CrossFit Challenge

Thursday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 WeightLifting/Accessory Strength & Conditioning
630 Crossfit 
730 Crossfit 

Friday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-1230pm open Gym
430 Crossfit Competitors Training (Intermediate to Advanced Crossfit)
530 Crossfit
630 Crossfit
730-830 Open Gym
830-930 Beginners CrossFit Challenge

Saturday
10am Crossfit
11am-12noon Open Gym 

Sunday
930-1130 Open Gym


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

Friday Veterans day 5am, and 10am Class only Holiday Schedule. Happy Bday Kaitlin, Lindsay and Javy.

Monday
Snatch Balance 5x3

B)2016 "Lift Off" Event 3
AMRAP 15

25 Pull ups (Jumping Pull Ups)
50 Cal Row
100 Overhead Squats 45/35
50 Box Jumps/Step Ups
25 Pull Ups

Tuesday
Deadlifts 5x2

B) 9 Min Amrap (team of 2 relay style)
3 Rounds (increase weight each round)
1-1, 2-2, 3-3, 4-4, 5-5, 6-6
Deadlifts 205/145, 205/165, 265/185
Burpees Over Bar

Wednesday
1 Mile Run

B)Hang Power Snatch
5x4

C)AMRAP 4
40 M Shuttle Sprint (20x2)
10 Hang Power Snatches 75/55

Thursday
Back Squat 5x5

B) 4 Rounds for time
400m Run
20 Wall Balls
7 Toes to Bar
15 Shoulder to Over Head 95/65

Friday
One rep Max Snatch

B) "ARMISTICE"
Veterans day wod
AMRAP 11
11 Power Cleans 135/95
11 Burpees Over Bar
19 Deadlifts
18 Pull Ups

Saturday
Max Out Saturday

B) "Wod for Warriors Armistice"
9min amrap
100m Run
11 Sit ups
11 Squats
100m run
22 Sit Ups
22 Squats
100m Run
33, 44, 55 etc
2 min rest/reflection then........
9min amrap
100m run
11 HR Push Ups
11 Box Jumps
100m run
22 PUs
22 BJS
100m run
etc 33,44,55

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