WOD / WEDNESDAY, JANUARY 2

For many of you this will be the first workout of the new year!  Don’t miss it...

In 2019, CrossFit La Verne is excited to announce Functional Bodybuilding as an an added class to our schedule!  That’s right, another class to add variety to your training.  Functional Bodybuilding, to put it simply, is a new twist on old school movements that you might’ve performed before your CrossFit days.  Variations of the traditional powerlifts and Olympic lifts, in addition to isolation/bodybuilding movements and conditioning work will be included.  Did we mention you’ll be packing on slabs of muscle too!?  If you’re looking to add some variety to your training then here is your opportunity!  Classes will start next week!  M/W @ 10am and T/Th @ 7pm.  

Strength/Skill

Split Jerk:  Build to a 3-rep max 

Rest, then…

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

Shoulder-to-Overhead, 115lbs/80lbs

KB Swings, 53lbs/35lbs

500m Row after each round 

Beach Muscles

15 Reverse Barbell Curls

12 Overhead DB Tricep Extensions 

50 Sit-ups 

Competitors 

  1. Strength/Skill

  2. WOD 135lbs/95lbs & 70lbs/53lbs 

  3. Gymnastics Death By: 1 Strict Pull-up + 1 T2B, 2 Strict Pull-ups, 2 T2B, 3 + 3, etc until you fail 

  4. Core Every 2:00 x 7 rounds of: 12 GHD Sit-ups 20 sec L-hang 

Endurance (10:00am) 

3 x 400m Run; walk 100m 

+

3 x 50m Heavy Prowler Push; walk 100m 

+

3 x 25 Calorie Ski; walk 100m

+

3 x 150 Double-unders; walk 100m 

Rocco Di Jerlando