La Mesa Workout Blog

Level One
AMRAP in 30 minutes
1 Mile Run (Buy In)
10 Power Cleans 95#/65#
10 Front Squats
10 Pull Ups
10 Split Squat Jumps R+L=1
10 Push Jerks
Post rep total.

Level Two
3 Rounds
7 Muscle Ups
15 GHD Sit Ups
50 Double Unders
– Rest 2 minutes –
3 Rounds
500m Row
25 ft. Handstand Walks
20 Russian KB Swings 70#/53#
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.

Weight Vest 20#/14#
800m Run
+
7/5 Ronds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
+
3 Rounds
20 Plate Clean and Press 35#/25#
10 Burpees
+
400m Run
Post time.

Level One
5 Sets
5 Staggered Stance Deadlifts *AHAP
8 DB Floor Press to Hip Bridge *AHAP
10 GHD Sit Ups
10 DB Bent Over Rows *AHAP ea. arm
20 Banded Trunk Rotations ea. direction
4 50m Sprints
Post loads.

Level 2
5 Sets
5 Zercher Squats *AHAP
8 Seated DB Shoulder Press *AHAP
15 Barbell Roll Outs
3 X :15 L-Sit Holds
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds:
10 Thrusters 75#/55# + 5 Burpees Over Bar
Even Rounds:
1:00 Wall Sit
Post time.

Level One
5 Rounds
25 Double Unders
20 Russian KB Swings 53#/35#
5 Box Jump Overs 20″
+
800m Run
20 Burpees
800m Run
Post time.

Level Two
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
DB Gorilla Lunges 35#/25#
GHD Sit Ups
Angel’s Press
Post time.

Old School
100 Sit Ups
+
4 Rounds
200m Run
16 DB Step Ups 35#/25# @ 20″/16″
14 DB Push Jerks
12 DB Deadlifts
+
100 Sit Ups
Post time.

Choose One:

#1
5 Rounds
15/12 Calories on Assault Bike
12 DB Thrusters 35#/25#
100 ft. Sled Push 205#/175#
35 Double Unders
10 pull Ups
5 Burpees
Post time.

#2
3 Rounds
500m Row
15 Deadlifts 95#/65#
12 Hand Release Bent Over Rows
9 Hang Power Cleans
6 Front Squats
3 Press
200m Run
Post time.

#3
5 Sets
12 DB Walking Lunges *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.

Level One
“CrossFit Total”
3 attempts at each movement for max load for each.
Back Squat
Deadlift
Press
Post load for each and total.

Level Two
Front Squat 5,5,5,5,5 *AHAP
+
4 Rounds
50 Double Unders
15 GHD Sit Ups
Post load and time.

Old School
“Jerry”
2000m Row
1 MIle Run
2000m Row
Post time.

HAPPY THANKSGIVING!

AMRAP in 35 minutes
200m Run
500m Row
200m Run
100m Walking Lunges
200m Run
100m Farmers Walk 2@53#/35#
200m Run
25 Calories on Assault Bike
200m Run
30 Box Jumps 20″
200m Run
50 ft. Burpee Broad Jumps 6’/4′
200m Run
30 Wall Ball 20#/14#
Post rounds plus reps completed.

Reminder: Ther is NO 5:15 am Class tomorrow. The gym opens at 7:00 am.

Reminder: We will only have a 8:30am class tomorrow, Thanksgiving Day. All are welcome.
The gym will open Friday at 7:00am.

Level One
4 Rounds
250m Row
7 Thrusters 75#/55#
10 Alternating Front Rack Lunges Steps
7 Pull Ups
10 Squat Thrusts
200m Run
Post time.

Level Two
4 – 6 – 8
Wall Walks
HSPU’s
50 – 70 – 50
Double Unders
Calorie Row
12 – 15 – 12
Clean and Jerks 155#/105#
CTB Pull Ups
Post time.

Weight Vest Wednesday 20#/14#
1 Mile Run
+
3 Rounds
15 DB Squat Cleans 35#/25#
20 DB Walking Lunges
15 Push Jerks
+
1 Mile Run
Post time.

Reminder: Thursday, Thanksgiving Day, there will be a 8:30am class only. No 5:15am class on Friday. The gym will open at 7:00am Friday with regular class schedule from then on.

Level One
5 Sets
5 Back Squats *AHAP
10 Skater Plyos R+L=1
10 GHD Sit Ups
10/6 Weighted Push Ups *AHAP
5 Strict Pull Ups
20/15 Calories on Assault Bike
Post loads.

Level Two
Snatch *AHAP
+
Bench Press 5 X 3
*All sets at 90% 1R
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds:
20 Russian KB Swings 53#/35# + 5 Burpees
Even Rounds:
20 Goblet Squats + 5 Pull Ups
Post time.

Notice: Class schedule for this holiday week: Thursday, Thanksgiving Day, 8:30am only. Friday the gym opens at 7:00am and the regular class schedule applies for the remainder of the day.

Level One
800m Run
+
3 Rounds
10 Clean and Jerks 115#/75#
10 Front Squats
10 Pull Ups
+
600m Run
+
3 Rounds
10 Deadlifts 205#/125#
15/10 Push Ups
30 Double Unders
+
400m Run
Post time.

Level Two
5 Rounds
20 Calories on Assault Bike
2 Rope Climbs 15′
8 DB Hang Squat Cleans 50#/35#
10 GHD Sit Ups
200m Run
Post time.

Old School
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
+
“Jackie”
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
+
800m Run
Post time.

Notice: This holiday week’s class schedule is as follows: Thursday, Thanksgiving Day, 8:30am class only. Friday starts with Open Gym at 7:00am and then regular class schedule after that.

Choose One:

#1
1500m Row
+
3 Rounds
100 ft. Sled Push 25#/175#
25 Goblet Squats 53#/35#
25 Double Unders
+
1000m Row
+
3 Rounds
100 ft. Sled Push
25 KB Deadlifts
25 Double Unders
+
500m Row
Post time.

#2
21 Thrusters 95#/65#
21 Pull Ups
400m Run
30 Box Jumps 20″
30 Wall Ball 20#/14#
400m Run
21 KB Swings 53#/35#
12 Pull Ups
50 Sit Ups
50 Double Unders
25 Burpees
Post time.

#3
Overhead Squat 3,3,3,3,3 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.