our workouts

WOD

“Perfect Storm”

AMRAP 40

Row 500m

30 Ab Mat Sit Ups

Run 400m

30 Alt. Single Leg V Ups

Echo Bike 800m

30 Hanging Knee Raises

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Part 1)

”Partner Warm Up Workout”

Teams of 2

YGIG Style

For Time (15 min cap)

40-30-20-10

Cal Echo Bike

Burpee Pull Ups

Part 2)

Veronique’s Going Away TRIBUTE WOD

*if you haven’t heard already… Veronique will be leaving us next week and moving to Denmark! Today’s workout is dedicated to her and all of her hard work! Today’s WOD includes some of her favorite movements… and a few extras :)

Come workout, celebrate, and hang out with us at 11am @ LFCF!

For Time:

“Veronique”

CASH IN: 50 Alt. SL V Ups

Then...

5 Rounds:

20 Ball Slams 30/20#

10 Weighted Box Step OVERS 20/16” 35/25#

20 Wall Balls 20/14#

10 Weighted Box Step OVERS 20/16” 35/25#

Then...

CASH OUT: 50 Alt. SL V Ups

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WOD

AMRAP 20

10 Toes to Bar

30 Double Under / or / 60 Single Unders

10 Clean & Jerk 95/65#
30 Double Under / or / 60 Single Unders
10 Power Snatches 95/65#
30 Double Under / or / 60 Single Unders

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STRENGTH

Shoulder Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

30-20-10

Bench Press 95/65#

Push Up

Run 800m

30-20-10

Back Rack Lunges 95/65#

Back Squat Squats 95/65#

Run 800m

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STRENGTH

EMOM 10

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

WOD
*Retest from 02/16/2021

For Time

40/30 Cal Bike

20 Bar Facing Burpees

30 Hang Power Cleans 135/95

20 Bar Facing Burpees

40/30 Cal Bike

Target 11-12min

Time Cap 15min

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Part 1)
TABATA (4 min of :20sec of work followed by :10sec of rest)

Sit Ups

TABATA (4 min of :20sec of work followed by :10sec of rest)

Double Unders / or / Jump rope

TABATA (4 min of :20sec of work followed by :10sec of rest)

Sit Ups

TABATA (4 min of :20sec of work followed by :10sec of rest)

Double Unders / or / Jump rope

Part 2)

WOD

Every 6 min for 24min (4 Rounds)

400m Run

500m Row

*3-5min target time for each round

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STRENGTH

For Quality:

3 Rounds

150ft walking lunge (add weight..or not!)

300ft farmers carry (KB’s or DB’s - as heavy as you’d like)

WOD

Partner Workout YGIG style (teams of 2)

AMRAP 30

5 Pull Up

10 Push Up

15 Air Squat

*YGIG style

*Alternate every round

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Part 1)

Partner YGIG style “Warm Up Workout”

AMRAP 15

Burpee Box Jump Over 24/20”

7/5 Cal Echo Bike

*teams of 2

*YGIG (You Go, I Go - AKA one partner works, while the other rests)

*partner A does one BBJO then performs 7/5 Cal Echo Bike while partner B rests.

*when partner A finishes, Partner B will do two BBJO’s then perform 7/5 Cal Echo Bike while partner A rests.

*add one BBJO to every round.

Part 2)

15 Min rest / Set up & Movement Review for “Rowing Nancy”

Part 3)

“Rowing Nancy”

5 Rounds For Time:

400m Row

15 Overhead Squats 95/65

*Goal is to perform the overhead squat well IN the workout - scale weight accordingly! Modifying to the front squat can be a good alternative if needed.

*15min Time Cap

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HERO WOD

”Viola”

AMRAP 20

Run, 400 m

11 Power Snatches, 95/65 lbs

17 Pull-ups

13 Power Cleans, 95/65 lbs

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

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STRENGTH

EMOM 9

Min 1) :30 sec of strict Pull Ups

Min 2) :30 sec of strict HSPU negatives (3-5 sec slow and controlled descents)

Min 3) :30 sec of strict toes to bar (or around the worlds)

WOD

3 Rounds For Time:

20 weighted Box step ups 20/16” 50/35# (DB’s at your side)

30 Wall Balls 20/14

40/30 Cal Row

*Rest 2 minutes between rounds

28 Minute overall time cap

5-7 min target time for each round

8 min time cap per round

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STRENGTH

BENCH PRESS

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WOD

40-30-20-10

Push Press 75/55

KB Swing 53/35#

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WOD

Every 6 min for 30 min (5 Rounds)

20/15 Cal Echo Bike

50ft Walking Lunge 35/26# (KB’s at your side)

20 Push Ups

50ft Walking Lunge 35/26# KB’s (KB’s at your side)

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STRENGTH

EMOM 10

Perform the following complex:

1 Power Clean + 1 Front Squat + 1 Push Jerk

*start at a moderate weight and build over the 10 minutes so that your last lift is your heaviest.

WOD

For time:

21 Power Cleans 95/65

200m Run

15 Front Squats 95/65

200m Run

9 Push Jerks 95/65

200m Run

21 Power Cleans 115/75

200m Run

15 Front Squats 115/75

200m Run

9 Push Jerks 115/75

200m Run

21 Power Cleans 135/95

200m Run

15 Front Squats 135/95

200m Run

9 Push Jerks 135/95

200m Run

20 min time cap

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WOD

For Time:

30 Push Press 95/65# / or / HSPU

400m Run

50 Back Squats 95/65#

800m Run

50 Back Squats 95/65#

400m run

30 Push Press 95/65# / or / HSPU

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WOD

AMRAP 22

Buy in: 50/35 Cal Echo Bike

10 BBJO 24/20”

20 Toes To Bar

10 BBJO 24/20”

20 Power Snatch 115/75

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STRENGTH

Take 15min to find your 1RM Bench Press

*use a spotter!!

WOD

Open WOD 19.1

AMRAP 15

19 Wall Ball 20/14#

19 Cal Row

(Ladies, unfortunately there was no caloric equivalent for you all when this workout was announced in 2019 @DaveCastro)

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STRENGTH

EMOM 10

Perform a 3 Position Power Clean

(Mid thigh, knee, floor)

*start light to moderate and build over the course of the 10min

*keep weight less than 80% of your 1RM clean.

*work on developing speed, technique and proper positioning with a moderate weight.

WOD

4 Rounds for time:

*Start a new round every 5 Minutes

*Target Round time is 3-4 minutes

10 Power Clean 135/95#

15/12 Cal Echo Bike

20 Pull ups

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HEAVY DAY

Part 1)

Slow Tempo Back Step Lunge (barbell on back)

6x4 (2 reps per leg, alternating)

*normal tempo ascent, 4 second descent to bottom.

Part 2)

Pause Back Squats (4 second hold at bottom)

6x3 @ light/moderate weight relative to 1RM

Part 3)

Shoulder Press 

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

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STRENGTH

Tempo deadlifts

6x3 @ moderate weight (relative to your 1RM)

*normal tempo ascent, 5 second descent.

WOD

4 Rounds:

200m Run

21 KB Swing 53/35#

12 Chest to bar Pull Ups

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WOD

Part 1)

Death by wall balls 20/14# (SCALE weight as needed!!)

*Start at 2 reps

*Add 2 reps every minute until failure.

Time cap 15 minutes

Part 2)

When the clock hits 18:00 begin:

3 Rounds:

1 Min max reps Push Press 75/55#

1 Min max reps Ball slams 30/20#

1 Min max reps Alt. Single Leg V Ups

1 Min max reps Box jump overs 24/20”

1 Min max reps Power Snatch 75/55#

1 Min Rest

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