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)