WOD / MONDAY, MARCH 25

Congratulations to CFLV members Ira, Eileen, Connie and Jeff on completing the LA Marathon this past weekend!

Mobility

1:00 Twisted Cross/side

1:00 Straddle Pose

Strength/Skill

EMOM x 10:00 of:

1 Power Clean & Jerk; start @ 65-70% and build

Rest, then...

AMRAP in 20:00 of:

5 Power Clean & Jerks, 145lbs/100lbs

10 Wall Balls, 20lbs/14lbs

15 KB Swings, 53lbs/35lbs

*After every 3rd round, complete a 400m Run

Competitors

1. Strength/Skill

2. WOD

175/125

3. Aerobic

5 sets of:

500m Row

50 Unbroken Double-unders

Rest 2:00

4. Gymnastics

5 sets of:

6-8 Strict Handstand Push-ups

Rest as needed to stay unbroken

•Functional Bodybuilding today at 10:00am. Time to build now that the Open is over!

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Rocco Di Jerlando
WOD / FRIDAY, MARCH 22

The last workout of the open is here! Who has been looking forward to thrusters?

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters, 95lbs/65lbs

Chest-to-Bar Pull-ups

20:00 Time Cap

Get patriotic and show up to Friday Night Lights with Coach Kathleen!!

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Rocco Di Jerlando
WOD / THURSDAY, MARCH 21

Mobility

1:00 Couch Stretch/side

WOD

For time:

50-40-30-20-10 AbMat Sit-ups

25-20-15-10-5 Box Jump Overs, 24”/20”

5 Hang Power Cleans after each round, 165lbs/115lbs

Competitors

1. WOD

2. Accessories

3 sets of:

10 Seated DB Shoulder Press

20 Banded Pull-aparts

15 Ring Rows

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, MARCH 20

Happy ONE YEAR Anniversary Sandra! We are so proud of you! You’ve lost over 40 pounds & have stayed consistent!

Mobility 

1:00 Lying Scorpion/side

Strength 

Back Squat or Bench Press:  5-5-3-3-2-2-2

Start @ 65-70% and build each set 

Rest, then...

WOD (courtesy of www.CrossFit.com)

With constant motion and quality:

21 Single-arm Dumbbell Rows, each arm @ 50lbs/35lbs

9 Ring Dips (deep and strict)

30 Air Squats

15 Single-arm Dumbbell Rows, each arm

12 Ring Dips

30 Air Squats

9 Single-arm Dumbbell Rows, each arm

15 Ring Dips

30 Air Squats

Beach Muscles

3 sets of:

20 Banded Pressdowns 

12 Ring Rows 

1:00 Hollow Flutter Kicks

Competitors 

1. Strength 

2. WOD

3. Core 

EMOM x 12:00 of: 

Min 1 - 20-30 sec L-sit 

Min 2 - 12-15 GHD Sit-ups 

Min 3 - 30 sec Hollow Rocks

4. Weakness Work 

Spend 15-20 min sharpening up on a movement that needs some attention

Endurance (10:00am)

3 sets of: 

800m Run 

Rest 1:00

750m Row 

Rest 1:00 

45m Prowler Push

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Rocco Di Jerlando
WOD / TUESDAY, MARCH 19

Mobility

2:00 Straddle Pose

Strength

Every 2:00 x 5 sets, complete:

15/12 Calorie Row

5 Deadlifts; start @ 185lbs/125lbs and build each round

Rest, then...

6 x 2:00 AMRAPs of:

2 Deadlifts, 315lbs/205lbs

3 Chest-to-Bar Pull-ups

4 Strict Handstand Push-ups

Rest 1:00 after each AMRAP. Pick up where you left of:

Competitors

1. Strength

2. WOD

3. Aerobic

Every 1:30 x 8 sets of:

100m Run

4 Burpee Broad Jumps

8 Box Jump Overs, 24”/20”

4. Gymnastics

4 sets of:

12 Alternating Pistols

10 Strict T2B

Rest 2:00

•Functional Bodybuilding today @ 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, MARCH 18

Mobility

1:00 Squat Hold

1:00 Lizard Pose/side

Strength/Skill

EMOM x 10:00 of:

Odd - 200m Run

Even - 3 Squat Clean Thrusters; start @ 115lbs/75lbs & build each round

Rest, then...

3 rounds for time of:

10 Single-arm DB Thrusters per arm, 50lbs/35lbs

20 KB Swings, 53lbs/35lbs

40 Double-unders

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

5 sets of:

1:00 Row @ 2k Pace

Rest 1:00

1:00 Ski @ 5k Pace

Rest 1:00

4. Gymnastics

Every 2:30 x 8 sets, complete:

6-8 C2B Pull-ups

2-3 Ring Muscle-ups

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, MARCH 15

Today’s theme is “Cool in Middle School”! Bust out the Maui & Sons and Roxy!

Open Workout 19.4

For total time:

3 rounds of:

10 snatches, 95lbs/65lbs

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, MARCH 14

Mobility

1:00 Pigeon Pose/side

1:00 Half Front Split/side

WOD

EMOM x 21:00 of:

Min 1 - 3 Power Snatch (start @ 60% and add weight each round)

Min 2 - 12 Box Jump Overs, 24”/20”

Min 3 - 18 AbMat Sit-ups

Competitors

1. Every 2:30 x 5 sets:

250m Row

7 Bench Press @ 185-225/105-125

2. WOD

3. Accessories

3 sets of:

20 Banded Lat Pulldowns

12 Supine Grip Ring Rows

30 sec Chest to Ring Hold

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, MARCH 13

Mobility 

1:00 Lizard Pose/side 

Strength 

Every 2:00 x 5 sets:

3 Pause Front Squats, start @ 65% and build 

Rest, then... 6 rounds for time of:

2 Ring Muscle-ups or 8 Ring Dips

4 Front Squats, 185lbs/125lbs

8 Toes-to-Bar

Beach Muscles

3 sets of:

8 Reverse KB Lunges/Leg

10 Bent-over KB Rows 

20 Banded Curls 

Competitors 

1. Strength 

2. WOD 

225/155lbs & Ring MUs

3. Core 

3 sets of: 

8 Strict T2B 

12 GHDSit-ups 

16 Alternating V-ups 

Rest 2:00 

4. Weakness Work 

Spend 15-20 min sharpening up on a movement that needs some attention

Endurance (10:00am)

4 sets of: 

600m Run 

300m Ski

15m Prowler (low handles)

Walk 200m

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Rocco Di Jerlando