OUR WORKOUTS

AEROBIC CAPACITY

1000m Row

Rest 2 Min

800m Row

Rest 2 Min

600m Row

Rest 2 Min

400m Row

Rest 2 Min

200m Row

*Aim to use a faster pace as the distance decreases!

STRENGTH

EMOM 10

3 Deadlifts @ 65%+ of 1RM

Warm Up Workout

EMOM 12 (3 Rounds)

Alternating B/T…

Min 1) 5-15 Toes to Rings / / or Variation

Min 2) 10+ Ball Slams 30/20

Min 3) :10+ L Sit Hold / / or Variation

Min 4) *Slow Tempo Push Ups

*You choose the reps!

WORKOUT

3 Rounds For Time:

25 Back Squat 95/65

400m Run

Target: Sub 11 min

Cap: 15 min

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!

Part 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

HEAVY DAY

Part 1)

Back Squat

7x1 @ 90% of 1RM

Part 2)

Shoulder Press

4x10 @ 65% of 1RM

WORKOUT

TRIATHLON DAY!!!

15 Min Max Cal Echo Bike

15 Min Max Cal Row

15 Min Max Distance Run

*45 minutes of awesomeness!!!!!

WORKOUT

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!!

WORKOUT

”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

WORKOUT

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

HEAVY DAY

Deadlift 6x2 @ 85-90% of 1RM

Shoulder Press 6x2 @ 85-90% of 1RM

WORKOUT

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!

STRENGTH

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

PARTNER 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!

INFO 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

SKILL

 15 Min of Bar Muscle Up Progressions / Practice 

WORKOUT

9-7-5

Bar Muscle Up (or Variation)

Power Snatch 135/95

*8 Min Cap

WARM 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

WORKOUT

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.

STRENGTH

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