STRENGTH
4 Rounds For Quality: (1st round will be a warm up round with lighter weight, last 3 rounds should be performed with ‘heavier’ weight)
50ft Walking Lunge (KB’s / DB’s held at sides)
12/9 Cal Echo Bike (recovery pace)
20 DB Shoulder Press (Light weight)
REST as needed B/T rounds…
WORKOUT
Every 4 min for 16 min (4 Rounds)
*Each round is for time
9 Burpee Box Jump Over 24/20”
12/9 Cal Echo Bike
15 Pull Ups / C2B / BMU
*Target sub 2 min rounds!
Read MorePart 1) Partner Warm Up Workout
*Teams of 2
*YGIG, but Alternate working after every round
AMRAP 10
2,4,6,8, etc… adding two reps every round
Alt. DB Snatch 50/35
6/4 Cal Bike Sprint AFTER each set of DB Snatch
*Partners alternate working every round
REST 5 MIN B/T PART 1 & 2
Part 2) Main Workout *Performed Individually
AMRAP 20
400m Run
100ft Walking Lunge (Bodyweight)
Max Reps of Unbroken Toes to Bar / or / T2B Variation
*Score = total number of toes to bar
LFCF BENCHMARK
”Death Wish”
*Last tested 9/03/21 + 12/03/2021 + 06/04/2022
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee Over Bar
21-15-9
Thruster 95/65
Pull Up
21-15-9
Power Clean 95/65
Push Up
25 Min Cap
Read MoreWORKOUT
TRIATHLON DAY!!!
15 Min Max Cal Echo Bike
15 Min Max Cal Row
15 Min Max Distance Run
*45 minutes of awesomeness!!!!!
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. B/T…
Min 1) *Power Snatch 75/55 (Light)
Min 2) :30 sec of Double Under
Min 3) *Toes to Bar
Min 4)7 reps of Burpee Box Jump Over 24/20” (:45 sec of work)
*you choose the reps!!
Read MoreWORKOUT
”Muscle Endurance Day”
AMRAP 10
3/3, 6/6, 9/9, … etc adding 3 reps
DB Bench Press 50/35
Strict Pull Up
REST 5 MIN
AMRAP 10
3/3, 6/6, 9/9, … etc adding 3 reps
KB Swing 53/35
Push Press 95/65
Read MoreWORKOUT
4 Rounds:
400m Run
10 Burpee Pull Ups
20 Box Jump Overs 24/20”
30 Wall Balls 20/14
40 Alt. DB Snatch 50/35
*40 min time cap
Read MoreWORKOUT
3 Rounds:
6 Pull Ups / / C2B Pull Ups
6 Squats Cleans 95/65
3 Rounds:
7 Pull Ups / / C2B Pull Ups
5 Squat Cleans 115/80
3 Rounds:
8 Pull Ups / / C2B Pull Ups
4 Squat Cleans 135/95
CASH OUT
EMOM 5
*Toes To Bar
*You choose the reps!
Read MoreSTRENGTH
Every 90sec for 5 Rounds
3 Bench Press @ 75-80% of 1RM
WORKOUT
EMOM 16 (4 Rounds)
Alternate B/T…
Min 1) 12/9 Cal Echo Bike
Min 2) Double Unders (You choose the reps)
Min 3) Max Rep Strict HSPU / or / Shoulder Press 95/65
Min 4) Rest
Read MorePARTNER WORKOUT
*Teams of 2
*Alt. each full round
”KITT”
20 Rounds (10 Rounds Each)
6 DB Deadlifts
5 DB Hang Power Cleans
4 DB Front Squats
3 DB Push Press
*200ft DB Farmers Carry
RX = 40/30# DB’s
*choose DB’s that allow you to complete Sub 2 min rounds for ALL rounds!
*partners do not have to use the same weight!
Read MoreINFO ABOUT TODAY’S WORKOUT
“A Hero WOD for slain Uvalde teacher Eva Mireles“
Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. Todays workout is dedicated to her.
WORKOUT
HERO WOD: “Eva Strong”
*Partner Workout
*Teams of 2
5 Rounds for time:
24 double-unders (Together)
19 toes to bar (split between partners)
2 clean and jerks 205/135/Heavy (split between partners)
400m Run (Together)
WORKOUT Flow:
Double-unders are done at the same time. Move on to the next movement only when BOTH partners finish double-unders. Toes to bar are divided between partners, YGIG style. Clean and jerks are divided between partners (YGIG style.) The 400m run is done together as partners.
Significance of the numbers:
5 – May
24 – Day
19 – Students who lost their lives
2 – Teachers who lost their lives
SKILL
EMOM 10
Alt. B/T…
Min 1) Strict Ring Dip
Min 2) Double Unders
*You choose the reps on both to build
your capacity!
WORKOUT
*Retest from 11/01/2021 :)
*Perform using a 30:00 running clock!
0:00-10:00
1 Mile Run
10:00-20:00
100 burpees
20:00-30:00
1 Mile Run
Read MoreSKILL
15 Min of Bar Muscle Up Progressions / Practice
WORKOUT
9-7-5
Bar Muscle Up (or Variation)
Power Snatch 135/95
*8 Min Cap
Read MoreWARM UP WORKOUT
1,000m Row Time Trial
WORKOUT
30-20-10
Cal Bike (21-15-9 Cals for ladies)
Back Squat 135/95
*sub 9 min target
*12 min cap
Read MoreWORKOUT
EMOM 20
1 Clean & Jerk
*Start light and build up to 75-80% of 1RM each set during the first 10 rounds.
*Use 75-80% of 1RM (“heavy” but manageable weight) for the last 10 rounds.
Read MoreSTRENGTH
4 Rounds For Quality:
5 Slow Tempo Ring Dips
5 Slow Tempo Strict Chin Ups
5/5 Single Arm DB Shoulder Press (Heavy)
5/5 Slow Tempo Single Arm Bent Over KB Row (Heavy)
:10 sec L Sit (or variation)
WORKOUT
”Helen”
3 Rounds:
400m Run
21 KB Swings 53/35
12 Pull Ups
*Sub 10min Target
*13min Cap
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Alt. B/T the following…
Min 1) 12/9 Cal Echo Bike
Min 2) *SandBag Over the Shoulder 150/100
Min 3) 15/12 Cal Row
Min 4) *Toes to Bar
*You choose the reps!
Read MoreSKILL / / STABILITY
3 Rounds:
2:00 Min Row
:30 Ring Plank
:20/:20 Side Plank
:10 L-Sit (or variation)
WORKOUT
21 Push Jerks 135/95
200m Run
15 Push Jerks 135/95
400m Run
9 Push Jerks 135/95
800m Run
*15 min Time Cap
Read More