WOD
3 Rounds:
*Each Round is For Time
*Target 7 min or less per round
*Start a new round every 10 Min
30/24 Cal Row
50 Double Under
20 Pull Up
50 Double Under
10 Deadlift 225/155
Read More“Heavy Day”
Snatch (Power or Squat)
2 @ 65%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 85%
Power Clean & Jerk
2 @ 65%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 85%
Read MoreWOD
EMOM 28 (7 Rounds)
1- 14 Alt Db Snatch 50/35
2- 10 Box Jump Over / or / Step Over 24/20”
3- *Thruster 95/65
4- *Wall Walk / or / Variation
*you choose the reps! Aim to challenge yourself with Thrusters and Wall Walks, while keeping your DB Snatch and BJO’s steady as they should be the “easier” part of todays workout.
Read MoreSuck it Up Saturday - LFCF Style
Part 1: PARTNER WARM UP
AMRAP 10 (YGIG Style)
20 Cal Row
20 SYNCHRO Air Squats
20 Ball Slams 30/20
*start slow, and ease into intensity!
REST 5 Min / / Set up for Part 2)
Part 2: INDIVIDUAL WORKOUT
AMRAP 5
15 Wall Ball 20/14
50 Doubles / / 75 Singles
REST 5 Min / / Set Up for Part 3)
Part 3: PARTNER WORKOUT
AMRepsAP 5 (Teams of 2, YGIG Style)
Squat Clean Thrusters 135/95
Upon completion move directly into Part 4…
Part 4: INDIVIDUAL WORKOUT
1 Mile Run
*10 min Cap
Read MoreCAPACITY BUILDER
4 Rounds (8 min)
Min 1) 50ft DB Front Rack Walking Lunge
Min 2) Strict HSPU / or / DB Shoulder Press
*you choose the weight for lunges AND the reps for SHSPU’s!
*stimulus: build strength, and capacity for both movements. Stay away from intensity here, and make sure your strength is being challenged!
WOD
3 Rounds:
1 Min Max Reps Weighted Box Step Ups 24/20” (2x35/25)
1 Min Max Reps Ring Dips
1 Min Max Reps Devils Press (2x35/25)
1 Min Max Reps Toes To Bar
2 Min REST
SKILL
AMRAP For Quality 10 min
:20 Copenhagen Plank Each Leg / or / Side plank
20 Shoulder Taps
:20 Hollow Hold
20 Alt. SL V Up
:20 Handstand hold / or / Wall Walks :)
WOD
AMRAP 10 min
5 Overhead Squat / or / Front Squat 95/65
30 Double Under / 60 Jump Rope
10 Alt. DB snatch 50/35
30 Double Under / 60 Jump Rope
5 Thruster 95/65
30 Double Under / 60 Jump Rope
Read More“Up Hill Both Ways”
*last performed 09/07/21 & 05/27/21 & 04/07/21
For Time:
2000m Row
4000m Echo Bike
800m Run
1000m Row
2000m Echo Bike
400m Run
*36 Min Time Cap
*Sub 28 Min Target
Read MoreHeavy Day
Part 1:
Take 20 Minutes to find a heavy 1 Rep Back Squat
10x1 (use 10 sets of 1 Rep to build up to your heavy 1 Rep)
Part 2:
Push Jerk 6x2 @ 80-85% of 1RM
Read MoreWOD
”CompTrain’s Two Seater”
For Time:
500 Meter Row
30 Bench Press 115 / 75
750 Meter Row
20 Bench Press 135 / 95
1,000 Meter Row
10 Bench Press 155 / 105
1,500 Meter Row
5 Bench Press 165 / 115 lb
Time Cap: 30 Minutes
*Final weight should be less than 80% of 1RM Bench
*Scale the row distances if a 2:30/500m split is not attainable!
Read MoreWOD
Last Performed on: 10/23/2021
1-2-3-4-5-6-7-8-9-10
Power Clean 155/105
*After every round of power cleans complete one round of "Cindy"
*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
*25 Min Cap
Read MoreSTRENGTH / / CAPACITY BUILDER
E30sec For 5 Min (10 Rounds)
*Chest to bar pull ups
Rest 1 Min
Then…
E30sec For 5 Min (10 Rounds)
*Double under
Rest 1 Min
Then…
E30sec For 5 Min (10 Rounds)
*Toes to bar
WOD
EMOM 10
10 Alt. DB Snatches 50/35#
7 Burpees
Read MoreWOD
“Thee LFCF Burger King Chipper”
*Performed “Have it your way” style AKA partition the reps ANYWAY you’d like!
For Time:
1000m Run
100/80 Cal Row
100 Wall Ball 20/14
100 KB Swing 53/35
100 Push Press 55/35
*Target: 25 Min
*Cap: 30 Min
Read MoreSnatch Day
Part 1)
Tall Snatch 5x3 (Using a light load or empty bar!)
Part 2)
3 sets of: 2 Power Snatch + 1 Squat Snatch
Set 1: 65% of 1RM Snatch
Set 2: 70% of 1RM Snatch
Set 3: 75% of 1RM Snatch
Part 3)
4 sets of: 3 Snatch Pull @ 90% of 1RM Snatch
Read MoreWhat’s the CrossFit Open and why should I sign up?
WOD
AMRAP 9
15 Power Cleans 135/95
15 Burpee Over Bar
*Target: 3 rounds!
REST 3 Min
AMRAP 7
12 Front Squats 135/95
12 Pull Ups
*Target: 3 rounds!
REST 3 Min
AMRAP 5
9 Shoulder to Overhead 135/95
9 Toes to Bar
*Target: 3 rounds!
Read MoreWOD
AMRAP 20
15/12 Cal Echo Bike
10 Deadlift 225/155
15/12 Cal Echo Bike
10 DB Bench Press 50/35
15/12 Cal Echo Bike
10 Strict Pull Up
Read MorePartner Saturday WOD
AMRAP 35
1000m run (Together)
Into…
4 Rounds: (YGIG Style)
30 Burpee Pull Ups
30 KB Swings 53/35
30 Wall Balls 20/14
Into…
AMRAP with remaining time… (YGIG Style)
200m Run (Together)
30 Toes to Bar / or / Knee Raises / or / Sit Ups
40 Cals on Bike / or / Rower
Read MoreWOD
“Modified Open WOD 19.3”
AMRAP 10
50ft Overhead Single Arm Walking Lunge 50/35
20 Weighted Box Step Ups (2x35/25) KB or DB
15 Strict Handstand Push Up / or / Shoulder Press 95/65
Rest 2 Min
Then…
3 min Max Reps of Wall Walks / or / Max Distance Handstand Walk.
Read More“Strength Day”
Every 2 min for 20 min (10 Rounds)
Alt. Between…
Set 1) 3 TEMPO Front Squats @ 60% of 1RM Front Squat
Set 2) 5 TEMPO Back Squats @ 60% of 1RM Front Squat
*Use the tempo 2 sec descent, 2 sec hold at bottom, explode out of the bottom for ALL squats.
*The goal of today is to reduce loading on the body (with lower %’s), but increase time under tension so that stability and strength is still gained!
Read MoreSKILL
10 min Coach Led Bar Muscle Up Review
WOD
For Time
“The LFCF Chipper”
50/40 Echo Bike Cal
40 Thruster 75/55
30 Toes to bar
20 Burpee Box Jump Over / or / Step over 24/20”
10 Bar Muscle Ups / or / BMU variation/progression
20 Burpee Box Jump Over / or / Step over 24/20”
30 Toes to bar
40 Thruster 75/55
50/40 Echo Bike Cal
Target Time: 23 Min
Time Cap: 30 Min
Read MoreSTABILITY
AMRAP 12 (For Quality) *Aim for 3 rounds!
20/20 Single Leg Split Squat (add weight as needed/ slow tempo is ideal)
:30 / :30 Side plank
10/10 Single Leg KB Deadlift
20/20 Kneeling Single Arm DB Shoulder Press (light weight)
WOD
“Diane”
21-15-9
Deadlift 225/155
Hand Stand Push Up / or / DB Push Press (heavy)
*Target: 7min - 11 min (or less)
*Cap: 12 min
Read More