WOD
EMOM 40 (10 Rounds)
*Alt. Between…
Min 1) 15/12 Cal Row
Min 2) *SHSPU / or / DB Strict Press
Min 3) :30 Max Rep Double Under
Min 4) *Toes To Bar
*You choose the reps and progression to build your capacity!
Read MoreSKILL / WARM UP
EMOM 12 (3 Rounds)
Min 1)*Ring dip
Min 2) *Strict Pull Up
Min 3) :15 L sit Hold
Min 4) :30 Squat Hold (in bottom of front squat w/ empty bar)
*you choose the reps/variation to build strength & capacity!
WOD
4 Rounds, Each For Time.
*Start a new round every 5 min
15 Chest to Bar Pull ups
12 Box Jump Overs 24/20”
9 Thrusters 115/75
*Each Round is a sprint!
*Aim to finish in 3:00-3:30 or less!
*compare to 06/15/2021
Read MoreWOD
PART 1:
10-9-8-7-6-5-4-3-2-1
Alt. DB Box Step Ups 24/20” (2x35/25)
*10 Push Ups AFTER Each Set
*9 min Target / 13 min Cap
PART 2:
Echo Bike Intervals
3 Rounds: (21 Min total)
3 min Easy pace - just below your typical workout speed
2 min Moderate pace - your normal workout speed
1 min Hard pace - NOT an all out sprint, but fast.
1 min Recovery pace
*aim to stay consistent with each of your paces so we can build your capacity over time!
Read MoreWOD
AMRAP 20
20 Deadlift 225/155
50 Double Under
20 Toes to bar
50 Double Under
20 DB bench 50/35
50 Double Under
20 DB push press 50/35
50 Double Under
Read MoreWOD
Tested on 11/04/2020 & 02/12/2021 & 09/03/2021
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 MoreHEAVY DAY
Part 1:
Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 3 reps @ 80%
*Set 9 – 1 rep @ 85%
Part 2:
Shoulder Press
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 3 reps @ 80%
*Set 9 – 1 rep @ 85%
Read MoreSTRENGTH:
Part 1)
E2Min for 10 min
2 Hang Power Cleans @75+% of 1RM Clean
Part 2)
5x4 Clean Shrugs with 100% of 1RM Clean
*Rest 1 Min B/T sets
WOD
RETEST from:
02/16/21
04/28/21
For time:
40/30 Echo Bike Calories
20 Bar Facing Burpees
30 Hang Power Cleans, 135/95 lbs
20 Bar Facing Burpees
40/30 Echo Bike Calories
*Target: 11 min
Cap: 15 min
Read MoreSTRENGTH
Back Squat E2min for 12min (6 rounds)
3 Back Squats @ 75-80% of 1RM
WOD
EMOM 20 (5 Rounds)
Min 1) 16 Alt. DB Snatch 50/35
Min 2) 8 Burpee Box Jump Overs 24/20”
Min 3) *Pull Ups (you choose the reps, stay consistent!)
Min 4) :40 sec of Overhead Squats (you choose the load and reps)
Read MorePart 1: STRENGTH
Shoulder Press (using your new 1RM!)
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
Part 2: STRENGTH / STABILITY
4 Rounds (For Quality)
*Ring Dip (you choose the reps!)
:10-:20 L-Sit Hold / or variation
:30 - :60 HS Hold / and or / HS Walk Practice
10/10 Seated Single Arm DB Shoulder Press
5/5 Single Arm Upside down KB Press
Read MoreWOD
5 Rounds:
10 Hang Power Snatch 95/65
30 Double Unders
15 Push Jerks 95/65
30 Double Unders
Rest 5 Min
10 Rounds:
3 Power Clean 135/95
3 Bar facing burpee
Read MoreHappy Thanksgiving!
Post Turkey Day Burner
Part 1:
AMRAP 12
10 DB Burpee Box Step Up 24/20” (2x35/20)
400m run
Rest 4 Min
Part 2:
AMRAP 12
10 Toes to Bar
20 Push Ups
30 Air Squats
Rest 4 Min
Part 3:
AMRAP 12
20/15 Cal Row
20 Alt. Back Stepping Bodyweight Lunges
Read MoreTHANKSGIVING DAY MONSTER WORKOUTS
Part 1 Partner Warm Up
AMRAP 10
500m Row (split between two partners)
20 Synchro Partner shoulder taps
20 Synchro air squats
10 Synchro Burpees
Part 2 Partner WOD
Partner WOD
*Teams of 2
AMRAP 20
400m Run (run together)
20 Synchro Sit Ups
20 Burpee Pull Ups
Part 3 INDIVIDUAL WOD
EMOM 20
Alt. Between…
Min 1)10 Wall ball 20/14
Min 2) 15 Russian KB Swing 53/35
*Once you complete each movement, move directly to the echo bike for max cals until the change of the minute.
*your score for this workout is total # of cals at 20min.
*you must complete your wall balls / Russian KB swings before moving to the bike!
Read MoreSTRENGTH
E2MOM 10 (5 sets)
3 Position Power Clean @ 65% of 1RM Clean
WOD
AMRAP 12
9 Toes to bar
15 Box Jump Over 24/20”
9 Double DB Hang Power Clean (2x50/35)
15 Hand Release Push Ups
Read MoreCrossFit Total
15 Min to find a 1RM Back Squat
15 Min to find a 1RM Shoulder Press
15 Min to find a 1RM Deadlift
Read MoreWOD
EMOM 40
Alt. Between…
Min 1- 12/9 Cal Echo Bike
Min 2- 20 Alt. Single Leg V Ups
Min 3- *Strict Pull Ups (You choose # of reps)
Min 4- 5 Burpees + 30 Doubles (or :20sec of DU Practice)
Read MoreThe Ludwig Special
In a 3:00 window:
200m run
9 Power Snatch 60% 1RM
Max pullups
2:00 off
In a 3:00 window:
200m run
6 Power Snatch 70% 1RM
Max pullups
2:00 off
In a 3:00 window:
200m run
3 Power Snatch 80% 1RM
Max pullups
Read MoreSKILL / / Practice
EMOM 10
*Bar Muscle Ups
*Coach will review variations/ and progressions.
*Choose a progression and # of reps that best suites your goals/needs!
WOD
3 Sets: (24 Min total)
AMRAP 5
6 Burpee Box Jump Overs 24/20”
7 Double DB Snatch (2x35/25)
8 Alt. DB Box Step Ups 24/20” (2x35/25)
Rest 3 Min
Read MoreWOD
3 Rounds, Each Round For Time.
20/15 Cal Echo Bike
15 Power Clean 135/95
15 Push Jerk 135/95
15 Toes To Bar
20/15 Cal Echo Bike
REST 4 Min between rounds
*Aim for sub 5 Min round
*7 min time cap per round!
Read More10 Min HIP STABILITY
WOD
50 Deadlift 185/125
50 Wall Ball 20/14
50/35 Cal Row
50 Wall Ball 20/14
50 Deadlift 185/125
CASH OUT
1 mile recovery run (easy pace)
Read MoreSTRENGTH
Push Press 5x4 @ 100% of Shoulder Press 1RM
PARTNER WOD
*Teams of 2
*YGIG Style
*Aim to split work evenly
AMRAP 20
40/30 Cal Echo Bike
20 Strict Pull Ups / or / a variation
20 Strict HSPU / or / DB Shoulder Press
Read More