SKILL
AMRAP For Quality 10 min
:20 Copenhagen Plank Each Leg / or / Side plank
20 Shoulder Taps
:20 Hollow Hold
20 Alt. SL V Up
:20 Handstand hold / or / Wall Walks :)
WOD
AMRAP 10 min
5 Overhead Squat / or / Front Squat 95/65
30 Double Under / 60 Jump Rope
10 Alt. DB snatch 50/35
30 Double Under / 60 Jump Rope
5 Thruster 95/65
30 Double Under / 60 Jump Rope
Read More“Up Hill Both Ways”
*last performed 09/07/21 & 05/27/21 & 04/07/21
For Time:
2000m Row
4000m Echo Bike
800m Run
1000m Row
2000m Echo Bike
400m Run
*36 Min Time Cap
*Sub 28 Min Target
Read MoreHeavy Day
Part 1:
Take 20 Minutes to find a heavy 1 Rep Back Squat
10x1 (use 10 sets of 1 Rep to build up to your heavy 1 Rep)
Part 2:
Push Jerk 6x2 @ 80-85% of 1RM
Read MoreWOD
”CompTrain’s Two Seater”
For Time:
500 Meter Row
30 Bench Press 115 / 75
750 Meter Row
20 Bench Press 135 / 95
1,000 Meter Row
10 Bench Press 155 / 105
1,500 Meter Row
5 Bench Press 165 / 115 lb
Time Cap: 30 Minutes
*Final weight should be less than 80% of 1RM Bench
*Scale the row distances if a 2:30/500m split is not attainable!
Read MoreWOD
Last Performed on: 10/23/2021
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
*25 Min Cap
Read MoreSTRENGTH / / CAPACITY BUILDER
E30sec For 5 Min (10 Rounds)
*Chest to bar pull ups
Rest 1 Min
Then…
E30sec For 5 Min (10 Rounds)
*Double under
Rest 1 Min
Then…
E30sec For 5 Min (10 Rounds)
*Toes to bar
WOD
EMOM 10
10 Alt. DB Snatches 50/35#
7 Burpees
Read MoreWOD
“Thee LFCF Burger King Chipper”
*Performed “Have it your way” style AKA partition the reps ANYWAY you’d like!
For Time:
1000m Run
100/80 Cal Row
100 Wall Ball 20/14
100 KB Swing 53/35
100 Push Press 55/35
*Target: 25 Min
*Cap: 30 Min
Read MoreSnatch Day
Part 1)
Tall Snatch 5x3 (Using a light load or empty bar!)
Part 2)
3 sets of: 2 Power Snatch + 1 Squat Snatch
Set 1: 65% of 1RM Snatch
Set 2: 70% of 1RM Snatch
Set 3: 75% of 1RM Snatch
Part 3)
4 sets of: 3 Snatch Pull @ 90% of 1RM Snatch
Read MoreWhat’s the CrossFit Open and why should I sign up?
WOD
AMRAP 9
15 Power Cleans 135/95
15 Burpee Over Bar
*Target: 3 rounds!
REST 3 Min
AMRAP 7
12 Front Squats 135/95
12 Pull Ups
*Target: 3 rounds!
REST 3 Min
AMRAP 5
9 Shoulder to Overhead 135/95
9 Toes to Bar
*Target: 3 rounds!
Read MoreWOD
AMRAP 20
15/12 Cal Echo Bike
10 Deadlift 225/155
15/12 Cal Echo Bike
10 DB Bench Press 50/35
15/12 Cal Echo Bike
10 Strict Pull Up
Read MorePartner Saturday WOD
AMRAP 35
1000m run (Together)
Into…
4 Rounds: (YGIG Style)
30 Burpee Pull Ups
30 KB Swings 53/35
30 Wall Balls 20/14
Into…
AMRAP with remaining time… (YGIG Style)
200m Run (Together)
30 Toes to Bar / or / Knee Raises / or / Sit Ups
40 Cals on Bike / or / Rower
Read MoreWOD
“Modified Open WOD 19.3”
AMRAP 10
50ft Overhead Single Arm Walking Lunge 50/35
20 Weighted Box Step Ups (2x35/25) KB or DB
15 Strict Handstand Push Up / or / Shoulder Press 95/65
Rest 2 Min
Then…
3 min Max Reps of Wall Walks / or / Max Distance Handstand Walk.
Read More“Strength Day”
Every 2 min for 20 min (10 Rounds)
Alt. Between…
Set 1) 3 TEMPO Front Squats @ 60% of 1RM Front Squat
Set 2) 5 TEMPO Back Squats @ 60% of 1RM Front Squat
*Use the tempo 2 sec descent, 2 sec hold at bottom, explode out of the bottom for ALL squats.
*The goal of today is to reduce loading on the body (with lower %’s), but increase time under tension so that stability and strength is still gained!
Read MoreSKILL
10 min Coach Led Bar Muscle Up Review
WOD
For Time
“The LFCF Chipper”
50/40 Echo Bike Cal
40 Thruster 75/55
30 Toes to bar
20 Burpee Box Jump Over / or / Step over 24/20”
10 Bar Muscle Ups / or / BMU variation/progression
20 Burpee Box Jump Over / or / Step over 24/20”
30 Toes to bar
40 Thruster 75/55
50/40 Echo Bike Cal
Target Time: 23 Min
Time Cap: 30 Min
Read MoreSTABILITY
AMRAP 12 (For Quality) *Aim for 3 rounds!
20/20 Single Leg Split Squat (add weight as needed/ slow tempo is ideal)
:30 / :30 Side plank
10/10 Single Leg KB Deadlift
20/20 Kneeling Single Arm DB Shoulder Press (light weight)
WOD
“Diane”
21-15-9
Deadlift 225/155
Hand Stand Push Up / or / DB Push Press (heavy)
*Target: 7min - 11 min (or less)
*Cap: 12 min
Read MoreWhat is the CrossFit Open!? CHECK IT OUT HERE
STRENGTH
EMOM 8
Alt. Between…
Min 1) 25ft/25ft Single Arm Overhead DB Walking Lunge 50/35# (scale to front rack if needed)
Min 2) *Strict Pull Up (with 1-2 sec controlled decent!)
*You choose the # of reps to build strength and capacity!
*For today’s lunges, prioritize a strong position overhead, over using heavy weight!
WOD
For Time
75 Power Snatches 75/55
EMOM perform 20 Double Unders / or / 40 Singles starting at 0:00.
*Aim to spend less than 30 sec on jump rope!
*Snatch weight should feel light and fast.
*Snatches should be performed in at least sets of 7-10 consecutive reps. Scale as needed.
Target time: 6-12 min
Time Cap 12 min
Read MoreCORE WORKOUT
AMRAP 10
For Quality:
1 Min Plank
10 Weighted Sit up (W/ Plate)
20 Russian Twist (w/ Plate)
10 Windshield wiper (w/ Cone or Foam roller)
100ft/100ft KB Suitecase Carry 53/35#
WOD
For Time:
800m Run
10/8 Cal Bike
600m Run
20/16 Cal Bike
400m Run
30/24 Cal Bike
200m Run
40/32 Cal Bike
19 Min Target
23 Min Time Cap
Read MoreSTRENGTH
“Strict Capacity Builder”
EMOM 8 (4 Rounds)
Alt. Between…
Min 1) *Strict Chin Up
Min 2) *Strict Pull Up
*You choose the # of reps!
WOD
5 Rounds:
AMRepsAP 3
9 DB Power Clean 35/25
7 DB Push Press 35/25
50ft DB Front Rack Walking Lunge 35/25
Max Reps Double Unders in remaining time!
*Rest 2 min between rounds!
*Score = Number of Doubles per round!
Read More