WOD / FRIDAY, MAY 3

Mobility

2:00 Straddle Pose

WOD

For time:

1200m Run

30 DB Walking Lunges, 50lbs/35lbs

5 Clean & Jerks, 185lbs/125lbs

600m Run

24 Alternating DB Snatches, 50lbs/35lbs

4 Clean & Jerks

300m Run

18 Single-arm DB Thrusters, 50lbs/35lbs

3 Clean & Jerks

Competitors

1. Every 30 sec x 5:00 of:

1 Power Clean & Jerks @ 225-245/155-175

2. WOD

225/155

3. Aerobic

Every 2:30 x 6 sets of:

12 Calorie Ski

21 Calorie Row

4. Gymnastics

5 sets of:

3 Burpee Bar Muscle-ups

15m HS Walk

Rest 1:30

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, MAY 2

Mobility

PVC Stretches

WOD

Every 2:00 x 10 rounds, complete;

2 Squat Snatch, 135lbs/85lbs

4 Burpees over the barbell

8 Toes-to-Bar

Score is your slowest round.

Competitors

1. WOD

4 Snatch / 6 Burpees / 8 T2B

2. Dumbbell Bench Press

4 sets x 4-6 reps heavy

Rest 2:00

3. Accessories

3 sets of:

20 Banded Lat Pulldowns

12 Dual KB Rows

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, MAY 1

Mobility

1:30 Lying Scorpion/side

WOD

For time:

4 rounds of:

5 Strict Press, 95lbs/65lbs

5 Strict Pull-ups

25 Double-unders

Rest 2:00

4 rounds of:

10 Push Press, 115lbs/75lbs

10 Chest-to-Bar Pull-ups

50 Double-unders

Beach Muscles

3 sets of:

12 DB Curls/arm

15 DB Skullcrushers

20 Alternating V-ups

Competitors

1. Split Jerk: 10 singles @ 75-85%

2. WOD 115/75 135/95

3. Gymnastics

4 sets of:

25 sec L-Sit

25 sec Freestanding Handstand Hold (accumulated)

Rest 2:00

4. Core

5 rounds:

10 Hollow Rocks

10 sec Hollow Hold

10 Tuck-ups

10 Strict Sit-ups

Rest 1:00

Endurance (10:00am)

2 sets of:

7:00 to Run 1200m

6:00 to Run 1000m w/weight vest

5:00 to Run 800m

4:00 to Run 600m w/weight vest

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Rocco Di Jerlando
WOD / TUESDAY, APRIL 30

What does this barbell mean to you??? Share below 👇🏻

Mobility 

1:30 Twisted Cross/side

Strength 

Every 2:00 x 4 sets: 3 Sumo Deadlifts + 1 Conventional Deadlift; start @ 70% of your 1RM (whichever is less).

Rest, then...

5 x 3:00 AMRAPs of:

18/15 Calorie Row

15 Sumo Deadlift High Pulls, 95lbs/65lbs

Max rep Ring Dips or Ring Muscle-ups in the time remaining. 

Rest 1:00 after each AMRAP. Score is total Ring Dips/Muscle-ups complete. 

Competitors 

1. Strength

2. WOD 

3. Aerobic 

3 sets of: 

400m Run 

Rest 30 sec 

200m Run 

Rest 2:00 

4. Gymnastics 

Accumulate 30 Strict Tempo HSPU (3 sec eccentric) in as few sets as possible

•Functional Bodybuilding tonight at 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, APRIL 29

Huge congrats to Coach Rocco and our buddy Paul! These two have been doing jiujitsu for just a few months & competed in their first tournament this weekend. They went hard & gave it all they had. Rocco took 2nd & Paul took 1st! Your CFLV fam is proud of you guys!!!!!!! @pauler386 @1rocd @zrlaverne

WOD / MONDAY, APRIL 29

Mobility 

1:30 Pigeon Pose/side 

Strength 

Tempo Back Squats: 1-1-1 @ 21X0; build from last week.

Rest, then... 3 rounds for time of: 

21 Hang Power Cleans, 115lbs/75lbs

9 Thrusters, 115lbs/75lbs

Competitors 

1. Strength 

2. WOD 

3. Aerobic 

6 sets of: 

250m Ski 

6 Strict T2B 

9 Burpees as fast as possible 

Rest 1:00 

4. Gymnastics 

Accumulate 25 Strict Pronated C2B Pull-ups in as few sets as possible. •Functional Bodybuilding today at 10:00am!

#crossfit #crossfitmeetsjiujitsu #crossfitlaverne #zrlaverne #bjj #jiujitsu #teamzr #teamcflv

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Rocco Di Jerlando
WOD / FRIDAY, APRIL 26

Mobility

1:00 Lizard Pose/side

1:00 Single-Leg Saddle/Leg

WOD

AMRAP in 18:00 of:

100m Run

3 Squat Cleans, 165lbs/115lbs

6 Box Step-ups, one 50lb/35lb DB @ 24”

9 KB Swings, 70lbs/53lbs

Competitors

1. Every 30 sec x 5:00 of:

1 Squat Clean @ 225lbs/155lbs

2. WOD 205/135

3. Aerobic

33-27-21-15-9 Calorie Row

250m Ski after each round

4. Gymnastics

EMOM x 12:00 of:

Odd - 6-10 Deep Strict Ring Dips

Even - 6-10 Alternating Pause Pistols

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, APRIL 25

Gymnastics

12:00 Handstand Practice

Work on holds, walking, etc.

Rest, then...

For time:

100m Mixed Rack Carry, 50lb/35lb DB Overhead & 53lb/35lbs KB in the front rack

75 AbMat Sit-ups

50ft Handstand Walk or 10 Wall Climbs

25 Handstand Push-ups

50ft Handstand Walk or 10 Wall Climbs

75 AbMat Sit-ups

100m Mixed Rack Carry, 50lb/35lb DB Overhead & 53lb/35lbs KB in the front rack

Competitors

1. Gymnastics

2. WOD

Strict HSPU

3. Accessories

3 sets of:

10 Single-arm Ring Rows

12 DB Rear Delt Raises

30 Banded Face Pulls

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, APRIL 24

Mobility

1:00 Pigeon Pose/side

1:00 Straddle Pose

WOD

EMOM x 24:00 of:

Min 1 - 3 Deadlifts @ 275lbs/185lbs + 30 Double-unders

Min 2 - 6 Pull-ups + 9 Push-ups

Min 3 - 15/12 Calorie Row

Min 4 - Rest

Beach Muscles

3 sets of:

12 Reverse DB Curls/arm

10 Dips

30 Strict Sit-ups

Competitors

1. Deadlift

EMOM x 6:00 of:

2 Deadlifts @ 335-365/225-245

2. WOD

335/225

3. Core

3 sets of:

30 sec L-Flutter Kicks (hanging)

30 sec Superman Hold

30 sec Extended Plank

Rest 2:00

Endurance (10:00am)

3 sets of:

800m Run

Walk 200m

+

4 sets of:

400m Run

Walk 100m

+

5 sets of:

200m Run

Walk 50m

*Wear a weight vest on even rounds

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Rocco Di Jerlando
WOD / TUESDAY, APRIL 23

Mobility

PVC Stretches

Strength/Skill

EMOM x 5:00 of:

3 Hang Power Snatch @ 70%

+

Every 30 sec x 5:00 of:

1 Hang Power Snatch @ 75-80%

Rest, then...

5 rounds for time of:

5 Hang Power Snatch, 125lbs/85lbs

10 Toes-to-Bar

200m Run

Competitors

1. Strength/Skill

2. WOD

145/100

3. Aerobic

Every 3:00 x 6 sets:

350m Ski

4. Gymnastics

Accumulate 25 Strict Tempo HSPU (3 sec eccentric) in as few sets as possible

Functional Bodybuilding tonight at 7:00pm!

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Rocco Di Jerlando