Choose One:
#1
4 Rounds
100 ft. Sled Push
20 DB Step Ups 35#/25# @20″/16″
30 Double Unders
20 DB Floor Press
15 GHD Sit Ups
200m Run
Post time.
#2
3 Rounds
600m Run
20 Russian KB Swings 53#/35#
15 Pull Ups
10 Box Jumps 20″
10 Burpees
Post time.
#3
Back Squat 5,5,5,5,5 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
Announcement: This new year we are returning to our former name as a gym, La Mesa Workout! After years being affiliated with CrossFit and most recently, MetFix, we are forging our own path as our old brand La Mesa Workout. Nothing, other than our name, will change. Same professionalism, same community, same awesome programming. We look forward to sharing with you your new goals for the new year.
Level One
1500m Row
25 DB Thrusters 35#/25#
100 Sit Ups
1000m Row
30 DB Walking Lunges
60 Sit Ups
500m Row
25 Clean and Jerks
20 Sit Ups
Post time.
Level Two
E4M for 24 minutes
15 Calories on Assault Bike
7 Front Squats 185#/125#
3 Bar Muscle Ups
+
3 Rounds
20 GHD Sit Ups
20 Toes to Bar
Post Rx or cycles completed and time.
Old School
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Plate Clean and Press 35#/25#
X2 Squats
X2 Sit Ups
Post time.
Happy New Year!!!!
Choose One:
#1
50 Calories on Assault Bike
50 Calorie Ski
50 Calorie Row
50 Sit Ups
50 Squats
50 Double Unders
50 Squats
50 Sit Ups
50 Calorie Row
50 Calorie Ski
50 Calories on Assault Bike
Post time.
#2
“Linda”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Body Weight Bench Press
3/4 Body Weight Squat Clean
1.5 Body Weight Deadlift
Post body weight and time.
#3
5 Rounds
20 Russian KB Swings 53#/35#
10 GHD Sit Ups
20 Goblet Squats
10 Burpees
30 Double Unders
Post time.
Notice: Holiday week class scheduleis as follows:
Wed. – 12/31 – 5:15am, 9:00am amd Noon only
Thurs. – 01/01 – 8:30am Only
Fri. – 01/02 – Regular class schedule.
Choose One:
#1
8 Rounds
200m Run
250m Row
+
3 Rounds
12 DB Hang Squat Cleans 35#/25#
12 DB Push Jerks
6 Pull Ups
6 Devil’s Press
Post time.
#2
1 Mile Run
+
4 Rounds
25 Wall Ball 20#/14#
50 Double Unders
+
1 Mile Run
Post time.
#3
“Grace”
30 Clean and Jerks 135#/95#
+
3 Rounds
15 GHD Sit Ups
15 Push Ups
15 Pull Ups
25 Squats
Post time.
Notice: Class schedule for holiday week is as follows:
Tue – 12/30 – Regular schedule
Wed – 12/31 – 5:15am, 9:00am and Noon only
Thurs – 1/1 – 8:30am only
Fri – 1/2 – Regular schedule
Level One
5 Sets
8 DB Bulgarian Split Squats *AHAP each leg
1 Rope Climb 15′
10 GHD Sit Ups
8/5 Bar or Ring Dips
12 KB Elevated Feet Deadlifts 70#/53#
15 Calories on Assault Bike
Post load.
Level Two
Clean and Jerk *AHAP
+
Back Squat 3,3,3,3,3 *AHAP
Post loads.
Old School
5 Rounds
400m Run
20 Alternating DB Hang Snatches 35#/25#
20 DB Overhead Walking Lunges
30 Double Unders
Post time.
Notice: This holiday week class schedule is as follows:
Wed 12/31 – 5:15am, 9am and Noon classes only.
Thur. 1/1 – 8:30 class only
Fri – Regular class schedule
Level One
4 Rounds
25 Double Unders
5 Squat Cleans 95#/65#
3 Burpees
+
800m Run
+
4 Rounds
7 Push Jerks
7 Pull Ups
3 Squat Thrust Over Bar
Post time.
Level Two
10 Muscle Ups
500m Row
30 GHD Sit Ups
40 Overhead Walking Lunges 45#/35#
50 Double Unders
50 ft. Handstand Walks
800m Run
50 ft. Handstand Walk
50 Double Unders
40 Overhead Walking Lunges
30 GHD Sit Ups
500m Row
10 Muscle Ups
Post time.
Old School
10 Rounds
200m Run
Odd Rounds:
15 Deck Squats 25#/15#
3 Burpees
Even Rounds:
20 Thrusters 45#/35#
5 Pull Ups
Post time.
Choose One:
#1
5 Rounds
20 Overhead Walking Lunges 35#/25#
10 GHD Sit Ups
100 ft. Sled Push 205#/175#
20 Russian KB Swings 53#/35#
10 Burpees
Post time.
#2
3 Rounds
500m Row
20 Squats
400m Ski
25 Sit Ups
400m Run
10 Squat Thrusts
Post time.
#3
Back Squat 5,5,5,5,5 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
Notice: Class schedule for today:
7:00am Open Gym, 8:30am Masters, 9:00am Class and Noon only.
Level One
12 – 16 – 18 – 16 – 14
Calories on Assault Bike
20 – 25 – 30 – 25 – 20
Double Unders
9 – 12 – 15 – 12 – 9
DB Thrusters 35#/25#
+
800m Run
30 Burpees
Post time.
Level Two
“DT”
5 Rounds
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Jerks
+
2500m Row
Post time.
Old School
8 Rounds
200m Run
250m Row
+
3 Rounds
30 Squats
25 Sit Ups
20 Push Ups
15 Pull Ups
Post time.
Notice: This is the holiday week class schedule:
Wed. 24: 8:30am class only – Coffee and donuts afterwards!
Thurs. 25: Closed – Merry Christmas!
Fri. 26: 7:00am Open Gym, 9:00am class and Noon class only.
Sat. 27: Regular schedule.
12 Days of Christmas
1st Day – 200m Run
2nd Day – 2 Snatches 75#/55#
3rd Day – 3 Thrusters
4th Day – 4 Back Squats
5th Day – 5 Power Cleans
6th Day – 6 Push Jerks
7th Day – 7 GHD Sit Ups
8th Day – 8 Push Ups
9th Day – 9 Russian KB Swings 53#/35#
10th Day – 10 Walking Lunges
11th Day – 11 Pull Ups
12th Day – 12 Deadlifts 165#/125#
Post time.
* As you know, the workout goes just like the song. You do day 1, then do day 2 and then day 1 again. Then you do day 3, day 2 and then day 1 again. Then you do day 4, day 3, day 2 and then day 1. And so on. Every round ends with a 200m run. The last round starts with 12 deadlifts. 12 rounds total. Good luck.
Notice: This week’s holiday schedule is as follows:
Tues 23: 5:15 am, 9:00am only
Wed. 24: 8:30am only
Thurs. 25: Closed
Fri. 26: Gym opens at 7:00am, 9:00am, Noon only
Sat. 27 Normal
Level One
5 Sets
3 Deadlifts *AHAP
10 GHD Sit Ups
12 DB Bench Press *AHAP
12 DB One Arm Bent Over Rows *AHAP
3 Triple Jump Reps
20 Lateral Monster Walks each direction
Post loads.
Level Two
Clean and Jerk *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
Old School
4 Rounds
30 Double Unders
12 Thrusters 75#/55#
6 Pull Ups
+
800m Run
+
4 Rounds
12 Hang Clean and Jerks
6 Burpees
350m Row
Post time.
La Mesa Workout Blog 