WOD / WEDNESDAY, JANUARY 16

Everyones on this #10yearchallenege, here is like an 8(ish) year ago of CFLV... We’ve come a long way, all thanks to our loyal members for making it possible. 🙌🏻

Mobility 

Squat Therapy 

Every 2:00 x 5 sets:

30 sec Hold facing a wall or post in the bottom of your squat. This may be performed with A) no weight, B) one KB in the front rack, C) two light KBs/DBs Overhead.  Choose based on the maturity of your squat. 

WOD 

3 rounds for time of: 

15 Right-arm KB Front Rack Lunges, 53lbs/35lbs

30 AbMat Sit-ups

15 Left-arm KB Front Rack Lunges, 53lbs/35lbs 

60 Double-unders 

Competitors 

1. Squat Therapy

2. WOD 

3. Aerobic 

27-21-15-9 reps of: 

Calorie Ski 

Ball Slams 

4. Core EMOM x 10:00 of: 

Odd - 9 Strict T2B 

Even - 20 sec L-Sit on parallettes

Endurance (10:00am)

Prowler Push Relays! 

10 sets each of: 

30m Alternating Prowler Push Sprints

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Rocco Di Jerlando
WOD / TUESDAY, JANUARY 15

King Kong

Mobility

1:30 Thread the Needle/side

1:30 Lying Scorpion/side

WOD

Strength

Strict Shoulder Press: 3 sets x max reps @ 80-85% 1RM

Rest, then...

3 rounds for time of:

12 Calorie Row

6 Burpee Box Jump Overs, 30”/24”

3 Shoulder-to-Overhead, 175lbs/115lbs

Rest 5:00 and repeat.

Competitors

1. Strength

2. WOD

205/145

3. Aerobic

2 sets of:

1000m Row

50 Walking Lunges

30 Step-ups @ 20”

Rest 2:00

4. Gymnastics

4 sets of:

10 Box Stepdowns/Leg

45 sec Wall Facing Handstand Hold

Rest 2:00

Functional Bodybuilding today @ 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, JANUARY 14

Congratulations to these two hard working athletes on winning our nutrition challenge! Their commitment to their intake and training shows with their amazing results!

Mobility

2:00 Twisted Cross/side

Strength

Deadlifts

From 0:00-2:00 - 9 reps @ 225lbs/155lbs

From 2:00-4:00 - 7 reps @ 255lbs/175lbs

From 4:00-6:00 - 5 reps @ 285lbs/195lbs

From 6:00-8:00 - 3 reps @ 315lbs/215lbs

Rest, then...

For time:

35 Pull-ups

7 rounds of “The Chief”

25 Pull-ups

5 rounds of “The Chief”

15 Pull-ups

3 rounds of “The Chief”

One round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Competitors

1. Strength

275/185, 305/215, 335/235, 365/245

2. WOD

3. Aerobic

Every 3:00 x 6 rounds of:

10 Calorie Ski

250m Row

40 Double-unders

4. Gymnastics

7 sets of:

3 Strict Deficit HSPU + Max rep Kipping Deficit HSPU Rest as needed. You choose the Deficit.

Functional Bodybuilding @ 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, JANUARY 11

Mobility

1:30 Squat Hold

WOD

For time:

2 rounds of:

15 Overhead Squats, 95lbs/65lbs

12 Handstand Push-ups

...

30 Box Jump Overs, 24”/20”

...

2 rounds of:

12 Front Squats, 135lbs/95lbs

9 Handstand Push-ups

...

30 Box Jump Overs, 24”/20”

...

2 rounds of:

9 Back Squats, 185lbs/125lbs

6 Handstand Push-ups

Competitors

1. Pause Back Squats: Build to a heavy 2-rep

2. WOD

115/75, 165/115, 225lbs/155lbs

3. Aerobic

Row your Bodyweight in Calories

*EMOM complete 15 Double-unders

4. Gymnastics

For Quality:

5 sets of:

1 Ring Pull-up + 2-4 Ring Muscle-ups

Rest as needed

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, JANUARY 10 

Mobility 

1:30 Lying Scorpion/side 

Test 

8:00 to find a Max Distance Broad Jump. Focus on landing softly in a squat stance.  

Rest, then...

AMRAP in 16:00 of: 

24 AbMat Sit-ups 

8 Burpee Broad Jumps, 3 tiles/2 tiles

400m Run 

Competitors 

  1. WOD 

  2. Bench Press:

    8 sets x 8 reps @ 1.25x Bodyweight/.75x Bodyweight 

  3. Accessories

    3 sets of:

    12 Bent-Over DB Raises

    30 Banded Face-pulls 

    20 Banded Tricep Pressdowns

    Rest 2:00

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, JANUARY 9

How do you mentally prepare for a lift?? Or do you just go?? @enrisop

➖➖➖➖➖➖➖➖➖➖➖

Mobility 

1:30 Pigeon Pose/side

WOD 

1 Power Clean & Jerk, 155lbs/105lbs

1 round of “Cindy”

2 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

3 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

4 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

5 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

6 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

7 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

8 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

9 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

10 Power Clean & Jerks, 155lbs/105lbs

1 round of “Cindy”

Competitors 

1. WOD 

2. Gymnastics 

13-11-9-7-5-3-1 reps of: 

Strict Ring Dips 

1 Rooe Climb after each round 

3. Core 

EMOM x 12:00 of: 

Odd - 8 Strict T2B 

Even - 30 sec Hollow Rocks 

Endurance (10:00am) 

EMOM x 8:00 of: 

100m Run

+

Every 2:00 x 4 sets of: 

350m Ski

+

Every 4:00 x 2 sets of: 

600m Run

+

8:00 to complete: 

1500m Ski 

Complete a 200m Walk/Rest after each section

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Rocco Di Jerlando
WOD / TUESDAY, JANUARY 8

Fun first day of Functional Bodybuilding!  If you didn’t get to come Monday morning then you can come in tonight @ 7pm and complete the same training session! @functional.bodybuilding 

Mobility 

2:00 Straddle Pose 

Strength/Skill

Every 2:00 x 4 sets: 

From 0:00-2:00 - 9 Power Snatches, 95lbs/65lbs

From 2:00-4:00 - 7 Power Snatches, 115lbs/75lbs

From 4:00-6:00 - 5 Power Snatches, 135lbs/85lbs

From 6:00-8:00 - 3 Power Snatches, 155lbs/95lbs  

Rest, then...

5 rounds for time of: 

45 Double-unders

300m Row 

15 Power Snatches, 75lbs/55lbs 

Competitors 

1. Strength/Skill 

115lbs/75lbs, 135lbs/95lbs, 155lbs/105lbs, 185lbs/125lbs 

2. WOD 

3. Aerobic 

4 x 200m Run 

3 x 400m Run 

2 x 800m Run 

1 x 1200m Run

Rest 1:00 after each set. 

4. Gymnastics 

Every 3:00 x 5 sets of: 

15m HS Walk + 5-7 Strict HSPU 

•Functional Bodybuilding (7:00pm).  This is the same training session as Monday’s.

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Rocco Di Jerlando
WOD / MONDAY, JANUARY 7

Today we introduce Functional Bodybuilding to CrossFit La Verne! Be there for the first class at 10:00am! We will have a lot to go over 😎. The schedule for the week will be Mondays/Fridays @ 10:00am and Tuesdays/Thursdays @ 7:00pm.

Mobility

1:30 Twisted Cross/Side

Strength/Skill

Every 1:30 x 6 sets, complete:

2 Hang Squat Cleans; start @ 75% 1RM and build.

Rest, then...

Every 2:30 x 8 rounds, complete:

6 Hang Squat Cleans, 135lbs/95lbs

9 Single-arm DB Strict Press/arm @ 50lbs/35lbs

200m Run

Score is your slowest round.

Competitors

1. Strength/Skill

2. WOD

165lbs/115lbs

3. Aerobic

4 x 250m Row

+

3 x 500m Row

+

2 x 750m Row

+

1 x 1000m Row

Rest 1:00 after each set.

4. Gymnastics

Every 2:00 x 5 sets:

1 Weighted Pull-up + 3-5 Strict C2B Pull-ups

•Debut of Functional Bodybuilding (10:00am). You must attend the class to see the training session!

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Rocco Di Jerlando