OUR WORKOUTS

STRENGTH

Pause Back Squats (2 sec hold @ bottom)

5x2 @ 60-65% of 1RM Back Squats

WORKOUT

For Time:

100 Bench Press 135/95

*Perform 50ft Walking lunge every break on bench! (Add weight as needed)

* Use a weight on bench that allows for about 8-10 sets

17 Min Cap

WORKOUT

40 Min “Zone 2”

*Athlete choice of machine!

CASH OUT

Coach led hip flexibility!

PARTNER WORKOUT

*Teams of 2, YGIG style

*Split reps evenly

AMRAP 32

40 Push Press 95/65

40 KB Swings 53/35

40 Box Jump Overs 24/20”

40 Front Squats 95/65

40 Toes to Bar

STRENGTH

AMRAP 16 (For Quality)

:10+ L Sit

5/5 Single Arm Kneeling Press (slow tempo)

50/50ft Suitcase Carry 

5/5 Single Arm bent over row

STRENGTH (pt. 2)

10 Rounds (22 min cap)

3 Deadlifts (Heavy!)

200m Run (Casual)

WORKOUT

Every 2 Min for 30 min (5 Rounds)

Alternate between…

A) 24/18 Cal Row

B) 24 Wall Ball 20/14

C) *Chest to Bar Pull Ups / / Pull Ups

*You choose the reps!

PARTNER WARM UP

AMRAP 10

200m Run (Together)

10 Sandbag Over Shoulder (YGIG)

15 Synchro air squats

MAIN WORKOUT

“The Joker”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

1-2-3-4-5-6-7-8-9-10

Toes to Bar

10 Min Cap

PARTNER CASH OUT

*Teams of 2

AMRepsAP 5

Squat or Power Snatch 115/85

Lazar Dukic Tribute WOD
*last programmed 09/13/24

For Time:

Part 1) 3 Rounds:

30 Cal row / / 20 Cal Echo Bike

10 Bar Muscle up / / Variation

REST 3 MIN

Part 2) 3 Rounds:

30 Cal row / / 20 Cal Echo Bike

15 Strict HSPU / / Db Push Press

REST 3 MIN

Part 3) 3 Rounds:

Option 1: (RX Version)

10 Bar Muscle Up

15 Strict HSPU

Option 2: (Alternate Version)

Max HS Walk in 5 minutes / / Max rep wall walks in 5 minutes

*Coaches note, this is a tribute workout - so the reps are high and movements are difficult! Scale accordingly - and for those looking to build HS skill / ability consider option 2, in part 3!

38 Min time cap

STRENGTH

Every 2 Min for 10 Min 

2 Hang Snatches (heavy)

STRENGTH (pt. 2)

Every 90 sec for 5 Sets

1 Snatch (heavier)

CASH OUT 

Snatch pull

3x3 @ 120% of 1RM Snatch

WORKOUT

3 sets:

3 min Max cal row

3 min Rest

POST WORKOUT STRENGTH

10 Rounds:

3 Bench Press (heavy)

3 weighted Strict Pull Ups

*Build in weight if able over the 10 rounds

*If you performed this session on 12/31 - aim to use more weight on the pull ups!

*20 Min Cap

STRENGTH

Every 2 min for 14 min (7 sets)

2 Back squats 

*start around 60% of 1Rm and build up off of feel!

WORKOUT

10 Rounds:

3 Push Jerks @70% of 1RM

200m Run

*18 Min cap

WORKOUT

EMOM 40 (10 Rounds)

Alternate between…

Min 1) 6+ Alt. Bearhug Reverse Lunges (heavy sandbag)

Min 2) 12/9 Cal Ski

Min 3) :30 Double Unders / / Jump Rope

Min 4) *Toes to Bar

STRENGTH

AMRAP 15 (For Quality)

:10+ L Sit hold or variation

5+ Bar or Ring Dip

25/25ft Single Arm OH DB Walking Lunge

100ft Sandbag BearHug Carry

WORKOUT

Every 2 Min for 14 Min (7 sets)

3 Power or Squat Snatches (heavy!)

SATURDAY WORKOUT

9-7-5

Squat Cleans 165/115

Bar Muscle Up

CASH OUT

CrossFit Open WOD 20.1

For Time:

10 Rounds

8 Ground to Overheads 95/65

10 Bar Facing Burpees

*15 Min Cap

PARTNER WORKOUT

10 Sets Each (30 min total)

In 1:30, Complete:

5 Thrusters 135/95

7 Chest to Bar Pull Ups

…Max Cal Echo Bike in remaining time!

Rest 1:30

Coaches note: Partners will alternate 1:30 work intervals with 1:30 rest intervals. Each athlete completes 10 sets. Score is total Cal’s on the echo bike!

STRENGTH

10 Rounds

2 Deadlifts (start heavy, and build heavier over the 10 rounds!)

3 Weighted Strict Pull Ups / / or a variation

*This will be performed for quality, 20 min total cap. Make sure you get plenty of rest between sets!

WORKOUT

Benchmark “Karen”

150 Wall Balls 20/14

*15 min time cap (Lots of time to finish - so use that RX or heavier ball!)

STRENGTH (Part 1)

Shoulder Press

7x2 @ 80% of 1RM

STRENGTH (Part 2)

Bench Press

10 Min to find a 3RM (use a spotter!)

WORKOUT

LFCF Benchmark WOD “Death Row”

EMOM 20

Alternate between…

Min 1) Max Cal Row

Min 2) Max Rep Burpees

*Score is total reps!

2024 12 hours of fitness WORKOUTS

7AM DOORS OPEN

*”3,2,1 Go!” for each workout listed below will be at the beginning of each hour! So show up early to warm up and set up!

8AM WOD 1: HERO WORKOUT “DT”

9AM WOD 2: BENCHMARK “CINDY”

10AM WOD 3: HERO WORKOUT “RANDY”

11AM WOD 4: HERO WORKOUT “JERRY”

12PM WOD 5: BENCHMARK “NASTY GIRLS”

1PM WOD 6: BENCHMARK “ANNIE”

2PM WOD 7: BENCHMARK “INGRID”

3PM WOD 8: HERO WORKOUT “NATE”

4PM WOD 9: BENCHMARK “GRACE”

5PM WOD 10: BENCHMARK “FRAN”

6PM WOD 11: BENCHMARK “LINDA”

7PM WOD 12: “BENCHMARK “ANDI”

WORKOUT

AMRAP 35

600m Run (400+200 Route)

30 Plate Ground to Overhead 45/35

40/32 Cal Echo Bike

100ft Walking Lunges

40/32 Cal Row

30 Air Squat

40/32 Cal Ski

30 Alt. Single Leg V Up

LFCF 12 Days of XMAS

1 Lateral Burpee over DB’s

2 DB Devils Press

3 DB Thruster

4 DB Hang Power Clean

5 DB Deadlifts

6 DB Push Ups

7 DB Push Press

8 DB Front Squats

9 Pull Ups

10 V Ups

11 Toes to Bar

12  Wall Walks / / or 2 Min Plank

RX= (2x35/25 DB’s)

FireBreathing Fitness Robot RX+=(2x50/35 DB’s)

WORKOUT

For Quality:

Today’s aim will be to maintain a heart rate in the zone 2 range for 45 minutes! (Around 65% of Max heart rate)

15 Min Ski / or / Run

15 Min Bike

15 Min Row

*Tomorrow, Saturday 12/21 WOD will be our Annual Hanukkah Workout (2024 Edition)

*40 Min Cap

8 Rounds:

8 Power Snatch 95/65

8 Overhead or Front Squat 95/65

8 Bar Facing Burpees

8 Strict HSPU / / or Push Press 95/65

8 Box Jump Overs 24/20”

8 Hang Power Cleans 95/65

8 Toes To Bar

8 Hand Release Push Ups