WOD
Tested on 11/04/2020 & 02/12/2021
LFCF Benchmark “Death Wish”
For Time:
21-15-9
Hang power snatch 95/65#
Lateral burpee over bar
Right into...
21-15-9
Thruster 95/65#
Pull up
Right into...
21-15-9
Power clean 95/65#
Push up
*25 minute time cap
Read MoreWOD
AMRAP 9
21/15 Cal Row
15 Toes to Bar
REST 3 MIN
AMRAP 9
50 Double Unders / or / 100 Singles
10 Alt. DB Box Step Up (2x35/25#) 24/20”
CASH OUT
“Capacity Builder”
EMOM 5
Strict HSPU (or Variation)
*You choose the reps, and the progression!
Retest from 07/24/2021
WOD
”CompTrain’s Rattlesnake”
For Time:
15 Squat Cleans,
200 Meter Run
12 Squat Cleans,
200 Meter Run
9 Squat Cleans,
200 Meter Run
6 Squat Cleans,
200 Meter Run
6 Push Jerks,
200 Meter Run
9 Push Jerks,
200 Meter Run
12 Push Jerks,
200 Meter Run
15 Push Jerks,
200 Meter Run
115 / 85 lb
Read More“Heavy Day”
Part 1) PAUSE Deadlifts
10x1
*Pause at the knee for 1 sec on the way up, and for 1 sec at the knee on the way down)
*Your core and back side will have to work really hard during these pauses.
*Start your first set with a moderate weight (around 30-40% of 1RM) and build up in weight over the 10 sets to finish with a heavy single (targeting 65-80% of 1RM for your last set)
Part 2) Shoulder Press
8x3 @ 80% of 1RM
*On 08/19/2021 we did 8x2 @ 80%
*Aim to use the same weight as that day, but increase to 8 sets of 3 reps.
Read More“Endurance Day”
WOD
The LFCF Triathlon
2000m Run
6000m Echo Bike
3000m Row
*Target times: Men= 32min / Women=36min
*Time Cap 40 min
Partner WOD
-Teams of 2
-YGIG Style
-Split work evenly
AMRAP 16
100 Wall Ball 20/14#
100 DB Snatch 50/35#
Rest 4min
AMRAP 16
50 Burpee Pull Up
70/50 Cal Echo Bike
Read MoreWOD
Part 1)
LFCF Benchmark Test ”The Joker”
*last tested 5/15/21
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes to Bar
*Rest 5-10 ish minutes between part 1 & 2
Part 2)
2k Row
Read MoreWOD
”Filthy Fifty - LFCF Style”
50 Box jump 24/20”
50 Jumping pull-ups
50 Kettlebell swings, 53/35#
50 Step Back Lunges (alternating)
50 Knees to elbows
50 Push press, 75/55 pounds
50 Ab Mat Sit Ups
50 Wall ball 20/14lb
50 Burpees
50 Double unders
Read MoreSTRENGTH
Box Front Squats (use a box or bench as a target to squat to parallel, NOT below)
5x3 @ 80% of 1RM
WOD
”15min Beep Test”
EMOM 15
7 Thrusters 75/55#
7 Burpees
STRENGTH / SKILL
EMOM 9 (3 Rounds)
Alternate between…
Min 1) Strict HSPU (You choose the reps/progression)
Min 2) :20 - :30 sec L - Sit Hold
Min 3) :20 - :30 sec Chin Over Bar Hold
WOD
5 Rounds: (20 minutes total)
In a 2 Min window…
15 Bench Press 115/80#
Max Cal Row in remaining time
Rest 2 min B/T rounds…
*Score is total cals for all 5 rounds
*Bench press weight should be unbroken, or split into 10’s & 5’s.
*Spend no longer than 45sec on the bench press.
Read MoreSTRENGTH
Deadlift 7x1 @ 90% of 1RM
WOD
400m Run
60 Alt. SL V Ups
400m Run
50 Ab Mat Sit Ups
400m Run
40 V Ups
200m Run
30 Alt. SL V Ups
200m Run
20 Ab Mat Sit Ups
200m Run
10 V Ups
*19min Time Cap
Read MorePart 1) WARM UP / STRENGTH
4 Rounds For Quality:
100ft DBALL Carry 150/100#
1 Min Plank / or / Ring Plank
Part 2) WOD
AMRAP 12
6 Bar Muscle Up (Scale to Jumping BMU)
8 Clean & Jerk 135/95
10/7 Cal Echo Bike
Part 3) SKILL
“Capacity Builder”
EMOM 5
Toes to Bar
Read MoreSTRENGTH
Every 2 min for 10 min (5 Rounds)
3 Pause Back Squats @ 60-70% of 1RM (Pausing for 3 sec at bottom)
WOD
3 Rounds
800m Run
25 Back Squats 135/95
*25 min time cap
Read MoreSTRENGTH
Shoulder Press
8x2 @ 80% of 1 RM
WOD
”Sprint Chipper”
60/45 Cal Row
50 Alt. DB Snatch 50/35
40 Box Jump 24/20”
30 Single Arm Clean & Jerk 50/35
20 Burpee Pull Ups
STRENGTH
Every 90 sec for 9 minutes (6 Rounds)
2 Hang Squat Cleans
*Build to a heavy weight over the 6 rounds
WOD
5 Rounds
7 Hang POWER Cleans 135/95
21 Wall Balls 20/14
7 Lateral Burpee Over Bar
*Target time 13 Minutes
*Time Cap 16 Minutes
Read MoreSTRENGTH
Deadlift 10x2 @ 85% of 1RM
WOD
AMRAP 16
21 KB Swings 53/35#
50 Double Under
12 Toes To Bar
200m Run
Read MoreSTRENGTH
Overhead Squat
7x2
*Build over 7 sets to a heavy set of 2!
*these can be scaled to front squats if needed.
WOD
3 Rounds:
10 Strict Pull Ups
30/21 Cal Row
10 Strict Handstand Push Ups / or / DB Shoulder Press
20/15 Cal Bike
REST 2 Min B/T Rounds.
Read MoreWOD
AMRAP 20
BUY IN: 200 Double Unders / / 400 Singles
15/12 Cal Echo Bike
5 Front Squat 135/95#
15 Pull Ups
5 Thruster 135/95#
STRENGTH
7x2 Push Jerk
Build to a heavy set of 2 over these 7 sets!
WOD
EMOM 12 (4 Rounds)
Min 1) Max Cal Row
Min 2) Max DB Box Step Up / Step Downs (20/16” 2x35/20#)
Min 3) Max reps Push Ups
CASH OUT: (Capacity Builder)
EMOM 5
Toes to Bar
*you choose the reps!
*since this EMOM is only 5 minutes aim to do 10-15 reps each minute!
Read MoreSTRENGTH / SKILL
SKILL: 3 Sets For Quality (Using an empty bar)
3 High Hang Muscle Snatches + 3 Snatch Balances + 3 Hang Power Snatches
STRENGTH:
Hang Power Snatch
5 x 3
*Build up in weight over the 5 sets.
*Your first set should feel comfortable, your last set should feel challenging, yet still fast.
WOD
30-20-10
Hang Power Snatches 75/55#
Chest To Bar Pull Ups
Lateral Burpee Over Bar
