Battle Ground week!!!! The CrossFit comp this Saturday to serve the Crossfit Community with Autistic

No Class/open gym this Saturday to garner the support for the Autism Cause and our athletes representing CrossFit Lomita. There's still time to sign up and support a phenomenal Autism/Crossfit program.  They need athletes, judges and other volunteers. 

Monday. 

A) Power Clean to Split Jerk10x1

B) pause front squats (2sec) 4x3 65-80%

C) 50 sit ups for time. (3 min cap)

D) amrap 17

400m run

15 hip extensions (ghd) or supermans (2sec hold)

15 pull ups

Tuesday 

A) Back squats 10, 8, 6, 4 (68-82%)

     10 sec. tempo clean pulls 3x3

     Complete a total of 25 chin ups straight or          via sets. 

B)30-20-10

DB or KB Thrusters 35/20

Toes to Bar

Wednesday 

Bench Press 10, 8, 6, 4 (70-85%)

Farmer Carry 4x100 ahap 

B)4 rounds for time

15 box jumps. 30/24

400m run. 

Thursday 

Clean complex. Work to heavy

1 high pull 

1 hang power clean

1 hang squat clean

1 Jerk. 

B) 5 rft 

4 clean n jerks 145/105

6 burpees over bar 

8 hand stand push ups

10 kb swings.  

Friday 

A) seated DB press 10, 8, 6, 4, 3

    Bent over row (barbell) 5x5

    10 sec Tempo snatch grip DL 5x3

B) barbell curls 3x10

C) 400m plate run 25/15 (buy in)....then 6 rounds of.....

15 wall balls

10 burpee box jumps 24/20

  5 deadlifts 225/185

Cash out with 400m plate run

Saturday closed. 

Battle ground the wod for autism event in San Pedro support the cause and our athletes. Come on out. Anytime between 8am-afternoon. At  Daniel's field in San Pedro. All levels welcome. 

No class or open gym Saturday 

Sunday Closed.