OUR WORKOUTS

STRENGTH

EMOM 10

1 Pause Front Squat*

*Pause for 2-3 Sec at the bottom

*Start at a moderate weight and build toward a heavy weight! A good goal would be to finish at or around your 1RM clean.

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds!

AMRAP 12

4/4 Single Arm DB Hang Squat Clean Thruster 50/35

4/4 Alternating single arm OH Reverse Lunge 50/35

8 Shuttle runs (25ft + 25ft = 1 Rep)

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 15/12 Cal Ski

Min 2: 12/9 Cal Echo Bike

Min 3: 15/12 Cal Row

Min 4: 15 Burpees*

*Scale down burpees as needed, before scaling down machine calories!

POST WORKOUT SKILL

Rope Climb Practice

Every 90 Sec for 5 Rounds

*Rope Climb or Variation

STRENGTH (part 1)

Every 2 Min for 10 Min (5 sets)

3 Back Squats @ 77% of 1RM

STRENGTH (part 2)

Every 2 Min For 10 Min (5 sets)

6 Back Rack Alternating Step Back Lunges*

*Go lighter than you think for these!

STRENGTH (part 3)

Tempo Shoulder Press

5x4 @ 65-70% of 1RM (or slightly heavier then 11/12/2025)

*hold for 1-2 sec overhead each rep

STRENGTH / / STABILITY

AMRAP 12 (For Quality)

10+ Double DB Sumo Deadlifts

:20/:20 Coppenhagen Plank / / Side plank variation

5+ Nordic Curls

50ft Double DB or KB Overhead Carry

WORKOUT

AMRAP 7

1-2-3-4-5…+1

Wall Walks / Variation

10 Box Jump Over or Step Over 24/20”

REST 3 MIN

AMRAP 7

1-2-3-4-5..+1

Double DB Hang Snatch (2x50/35)

7 Toes to Bar / / Variation

PARTNER WORKOUT

*Teams of 2

*YGIG alternating FULL rounds

AMRAP 16

5 Pull Ups / C2B

10 Hand Release Push Ups

15 Air Squats

30 Double Unders / 45 Singles (:45 sec Cap)

POST WOD STRENGTH

Every 90 Sec for 10 Rounds

1 Power or Squat Clean

*Start light and build heavy!

PARTNER WORKOUT

*Teams of 2

*Alternate every MOVEMENT

AMRAP 35

Buy in: 200/160 Cal Row (YGIG style the calories)

In remaining time as many rounds as possible of:

10 Sandbag Shoulder to Over Shoulder 150/100

20 Toes to Bar

100 Double Under

10 Sandbag BearHug Squat 150/100

20 SHSPU / / DB Press / / Push Ups

STRENGTH / SKILL

AMRAP 15 (For Quality)

:30 Ring Plank

25/25ft SA DB Overhead Carry (moderate)

10 90/90 Press on Crossover Sym.

3 Wall Walk / or / Handstand Walk Practice*

*If HS Walking, you choose the distance!

SKILL / CAPACITY BUILDER

Bar Muscle Up Practice and Review

EMOM 10

*Bar Muscle Up / Variation

*You choose the reps

STRENGTH

Every 90 Sec for 5 Rounds

1 Clean + 1 Hang Clean + 1 Front Squat @ 70-75% or 1RM

*Can be Power or Squat Clean

WORKOUT

“LFCF’s Dazed & Confused”

Min 1) Max Cal Row

Min 2) Max Front Squats @ 135/95

Min 3 & 4) REST

Min 5) Max Cal Row

Min 6) Max Front Squats @ 155/110

Min 7 & 8) REST

Min 9) Max Cal Row

Min 10) Max Front Squats @ 185/125

Min 11 & 12) REST

Min 13) Max Cal Row

Min 14) Max Front Squats @ 95/65

Min 15& 16) REST

PARTNER WORKOUT

*Teams of 2, Alternate full rounds!

“Partner Death Race”

10 Rounds (5 Rounds Each)

15/12 Cal Echo Bike

10 Burpees

*18 Min Cap

POST WORKOUT STRENGTH

Part 1)

5x4 Shoulder Press* @60-65% of 1RM

(*with 1-2 sec pause in your finish)

Part 2)

3x3 Deadstop deadlifts @ 80% of 1RM

CHAD 1000x

Every Veteran's Day, we do a Hero workout called "Chad." Most of you know it well: 1000 Box Step-ups for time.

This workout is written in honor of Navy SEAL Senior Chief Chad Wilkonson who died by suicide on Oct. 29, 2018.

Prior to his death, Chad used the workout to train to climb mountains like Cerro Aconcagua, South America highest peak.

The goal every year is participate and or complete this workout together in honor of Chad, to support each other, and to bring awareness to the epidemic of suicide, particularly among our veterans.

At the heart of every CrossFit workout and event is community. 

Today’s workout is hard to prepare for and hard to complete - and that’s exactly why it’s here. Check out some options on how to tackle “Chad”

-Warm Up with Coach and take on a 20,30 or 40 minute max reps rendition.

-use the whole class (or longer) to complete all 1000 Box Step-ups on 20” box.

*Add weight as needed (RX = 45/35lbs in a ruck or vest)

Normal class times today! 

SKILL

Empty Bar Snatch Drills

STRENGTH

Part 1) Squat or Power Snatch

4 sets x 1 rep @ 74%, 78%, 82%, and 86% of 1RM

Part 2)

Part 2) Snatch Pull

3x3 @ 105% of 1RM

Part 3) Overhead Squat

3x3 @ 75% of 1RM

CASH OUT

Toes to Bar Capacity Builder

Every 90 Sec for 5 Sets

*Toes to Bar or Variation

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds

AMRAP 36

10 Rounds: (5 Each)

10 Deadlifts 225/155

20 Air Squat

Into…

10 rounds: (5 Each)

50ft Sandbag Carry 150/100

50 Double Unders

Into…

Max Rounds in remaining time of: (Alternate FULL rounds)

7 Clean and Jerks 155/105

7 Burpee Pull Ups

7 Toes to Bar

WORKOUT

LFCF’s “Heavy Machinery”

AMRAP 10

25/20 Cal Echo Bike

30 Pull Ups / / C2B

25/20 Cal Echo Bike

30 Pull Ups / / C2B

25/20 Cal Echo Bike

REST 5 MIN

AMRAP 10

30/24 Cal Row

30 Hand Release Push Ups

30/24 Cal Row

30 Hand Release Push Ups

30/24 Cal Row

REST 5 MIN

PARTNER CASH OUT

*Teams of 2, YGIG style,

*Alternate FULL rounds

AMRAP 10

5 Shuttles (25ft down, 25ft back = 1 Rep)

20 Alt. SL V Ups

WORKOUT

CrossFit Open Workout 22.1

AMRAP 15

3 Wall Walks

12 Alt. DB Snatch 50/35

15 Box Jump Over 24/20” (or step over as needed)

POST WORKOUT STRENGTH

EMOM 7

6 Touch and Go Power Snatches*

*use same weight for all 7 rounds

STRENGTH

Part 1)

4x2 Segment (pause 2 sec @ knee) power or squat Clean @ 70-77% of 1RM Clean

*These should be singles!

Part 2)

Every 2 Min For 10 Min (5 sets)

1 Hang + 1 High Hang Squat Clean @70-77% of 1RM Clean

*Can be singles or UBK - you choose!

WORKOUT

“Thruster Waves”

3 Sets of the following: (12 min total)

EMOM 4

Min 1) 3 Thrusters 95/65

Min 2) 3 Thrusters 115/80

Min 3) 3 Thrusters 135/95

Min 4) 3 Thrusters 155/105

*Weights do not need to be the prescribed ones above, but aim to keep the stimulus of light, moderate and heavy reps!

*Aim to keep the 3 reps UBK.

WORKOUT

EMOM 40 (8 Rounds)

Alternate between…

Min 1) 3+ Strict Pull Ups

Min 2) 10+ DB Push Press

Min 3) 16/12 Cal Row

Min 4 & Min 5) Box Step Ups 20”

PARTNER WORKOUT

*Teams of 2, YGIG Alternate FULL Rounds

AMRAP 12

15/12 Cal Ski

15 Wall Ball (30/20) *heavy!

REST 3 Min

AMRAP 12

12 Toes to Bar

50ft Single Arm DB Overhead Walking Lunge (50/35)

POST WORKOUT STRENGTH

Every 90 Sec for 5 Rounds

2 Tempo Deadlifts @ 70% of 1RM

*3 Sec descents on the way down!

PARTNER WORKOUT

*Teams of 2, YGIG style

*Split reps how you’d like!

For Time:

100/80 Cal Echo Bike

80 Power Cleans 135/95

60 Power Snatches 135/95

40 Thrusters 135/95

*Every 2 min starting 2:00

One partner Performs 2 wall walks

WARM UP WORKOUT

“Hotel Humility”

AMRAP 10

10 Alt SL V Up

10 Crossbody Toe Taps

10 Push Ups

10 Burpees

30 Air Squats

PARTNER WORKOUT

“Nightmare 1 Spooky 2”

*Teams of 2, Alternate FULL rounds!

AMRAP 20

10/8 Cal Echo Bike

10 Pull Ups / / C2B

10/8 Cal Echo Bike

WARM UP WORKOUT
5 Rounds: (20 min)

2 min row

2 min rest

*Aim for the first round to be slowest, and the last to be the fastest.

WORKOUT

“Mini Beep Test”

EMOM 10

7 Thrusters 95/65 + 7 Burpees

*Both movements performed in the same minute!