our workouts

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 10/8 Cal Bike (less than :40 of work)

Min 2: 15+ Wall Ball 20/14

Min 3: 4+ Shuttle Run (50ft)

Min 4: 8 Alt. DB Snatch (heavy!)

CASH OUT

EMOM 5

*Strict HSPU

*choose the reps to build your capacity!

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STRENGTH

AMRAP 15 (For Quality)

3 Weighted Pull Ups

6 Bar Dips

9 DB Push Press (mod/heavy)

12 Ring Rows (slow eccentric)

*1 Min rest b/t rounds

STRENGTH (pt 2)

Deadlift 6x4 @ 80% of 1RM

* this is session #5 of our deadlift capacity

*If you haven’t already completed sessions 3 & 4 (7x3 or 6x3 @ 80%) default to those instead of todays 6x4

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STRENGTH

AMRAP 12 (For Quality)

:10 L Sit Hold

3+ Strict Toes to Bar with Slow descent!

20 V Up

:20 / :20 Coppenhagen Plank

STRENGTH (pt. 2)

Every 90 Sec for 15 min (10 sets)

1 Power Clean + 1 Front Squat + 1 Jerk

* start moderate and build over the ten sets!

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SATURDAY WORKOUT

Part 1)

AMRAP 9

20 Alt. DB Snatch 50/35

10 Burpee Box Jump Over 24/20”

Part 2)

E2MOM 12 (6 Rounds)

10 Bar Facing Burpees

1 Squat or Power Snatch (Heavy)

Part 3)

AMRAP 15

400m Run

15 Overhead Squats / OR / Front Squats 95/65

10 Burpee Pull Ups

*3-5 Min of REST between each part

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Coach Led “Machine” Warm Up

Partner Warm Up Workout

*Teams of 2

*YGIG

300 Box Step Ups

200 Alt. SL V Ups / / Ab Mat sit ups

100 Burpees

MAIN WORKOUT

Last Performed on: 10/23/2021 & 02/12/2022

For Time:

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

*30 Min Cap

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THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA

Part 1)

4 Sets:

3 Min Work / 1 Min Rest

15 Toes To Bar

10 Thrusters 75/55#

Max Calorie In Remaining Time

Even Minutes: Bike

Odd Minutes: Row

REST 4 Min Between Part 1) & Part 2)

Part 2)

4 Sets:

3 Min Work / 1 Min Rest

15 DB Bench Press (2x50/35)

10 Power Snatch 95/65

Max Reps in Remaining time:

Even Minutes: Bar Facing Burpee

Odd Minutes: Double Under

PARTNER CASH OUT:

5k Run (YGIG, partition as you wish!)

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WORKOUT

10 Rounds:

200m Run

3 Push jerks @ 65% of 1RM

*Use a rack

*Should be able to perform all sets UBK

*16 min Cap

Post Workout STRENGTH

Pause Front Squat (2 sec hold at bottom)

5 x 2 @ 80% of 1RM CLEAN

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WORKOUT

EMOM 40

Alt. B/t…

Min 1) *Cal Ski / / :40 sec

Min 2) 3+ Sandbag G2OS 150/100

Min 3) *Cal Row / / :40 Sec

Min 4) *Hand Release Push Up

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STRENGTH

3 Rounds For Quality:

20/20 Half Kneeling Single Arm DB Press (light)

10/10 Single Arm DB Bent Over Row (heavy)

:10+ L Sit

:10 Ring Support Hold (top) + :5 Hold at bottom

WORKOUT

40-30-20-10

KB Swing 53/35

Push Press 75/55

*13 Min Cap

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PART 1)

For Time:

21 Power Snatch

21 Burpee Over Bar

15 Hang Squat Snatch

15 Burpee Over Bar

9 Squat Snatch

9 Burpee Over Bar

*RX = 95/65

*12 Min Cap

PART 2)

EMOM 12 (3 Rounds)

Min 1: 8/6 Cal Ski + 20 Double Unders

Min 2: *Wall Walks / / Wall Facing HSPU

Min 3: 15/12 Cal Row

Min 4: 5/5 SA DB Overhead Back Step Lunge

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SKILL

*coach led empty bar warm up & drills

STRENGTH

10 x 1 Clean Lift off (pause for 1 sec at knee) + 1 Power Clean (pause for 1 sec in receiving position)

*start at 50% of 1RM clean and build toward 70% of 1RM over the 10 sets

*stay below 75% of 1RM

WORKOUT

Every 90 Sec For 15 min (10 Rounds)

3 Squat Clean Thrusters (heavy load)

*aim to use the same weight for all 10 Rounds

*aim to start each lift from floor and drop on pads after each rep

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STABILITY

Coach Led Banded Shoulder Stability Session

SKILL

Bar Muscle Up Practice / / Review

Every 2 min for 8 min (4 Rounds)

*Bar Muscle Up / / Progression

WORKOUT

AMRAP 7

7 DB Bench (2x50/35)

7 Toes to Bar

7 Box Jumps 24/20”

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STRENGTH

*this is week 4 / / session 4 ! If you haven’t done at least two prior sessions, complete a 6x2 instead.

Deadlift 7x3 @ 80% of 1RM

*Try to complete all 3 reps UBK, but break them up if needed.

*Rest 1:30 - 2:30 between sets! (Take your time!)

PARTNER WORKOUT

*Teams of 2

*YGIG

*Alternate full rounds

8 Rounds (4 Each)

15/10 Cal Echo Bike

10 Burpees :)

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STRENGTH

AMRAP 12 For Quality;

:10+ L Sit Hold

5/5 Half kneeling SA DB Press (heavy if possible)

*Bar Dips

100ft Double KB Overhead Walk (use a weight that allows for proper overhead position)

SKILL

3 Rounds For Quality (12 min cap)

:90 Doubles Under / / Progression / / Practice

*SHSPU / / Progression / /Seated DB Press

*The goal of todays session is to “practice” and refine our doubles, and Handstand pressing ability.

*if your proficient in both movements; for doubles work on large unbroken sets, and for SHSPU - work on a slower tempo!

WORKOUT

AMRAP 9

1-2-3-4-5-6… +1 and so on…

Strict Pull Up

Burpee Box Jump Over 24/20”

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WORKOUT

E2MOM 24 (4 Rounds)

A.20/14 Cal Row (Fast!)

B.50ft Walking Lunge (DB Front Rack) 2x50/35

C. 200m Run (Fast!)

STRENGTH

E2MOM 12 (6 Rounds)

10 Sec All Out Echo Bike Sprint

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Veteran Suicide Prevention

Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

CHAD 1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution through the support to the The Step Up Foundationand other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X

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SKILL

Bar Muscle Up Review

E2MOM 10 Min

*Bar Muscle Up / / Variation

WORKOUT

*CHAD1000x is happening tomorrow (Saturday 11/11/2023 be there at 9am!) In Lieu of all of the step ups, we’re going after the upper body today!

21-18-15-12-9

Bench Press 115/80

3 Strict Chest to Bar Pull Ups After Each Set

21-18-15-12-9
Shoulder Press 75/55

3 Strict Chest to Bar Pull Ups After Each Set

*20 min Time Cap

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SKILL (part 1)

For Quality:

4 Rounds:

*Ring Dips

10 Double DB Sumo DL

:30 Sandbag Bearhug Hold

:20 HS Hold / Wall Walk / Shoulder Tap / HS Walk

*you choose the reps

SKILL (part 2)

For Quality

4 Rounds:

:10+ L Sit / / 4+ Shoot Throughs (if able)

2-4 Heavy Alt DB Snatch

WORKOUT

EMOM 16 (4 Rounds)

Min 1) 15/12 Cal Ski

Min 2) :30 Double Unders

Min 3) 10+ Alt. DB Snatch 50/35

Min 4) 15+ V Ups

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PARTNER WARM UP

5000/4000m Row

*Teams of 2, YGIG Style

PARTNER WORKOUT

*Teams of 2, YGIG Style

AMRAP 20

40 Wall Ball 20/14

40 KB Swings 53/35

20 Strict Pull Ups

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STRENGTH

(Part 1)

Deadlift 6x3 @ 80% of 1RM

STRENGTH

(Part 2)

Push or Split Jerk 6x2 @70-75% of 1RM (1-2 sec pause in receiving position)

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