OUR WORKOUTS

WOD

AMRAP 30

20/15 Cal Echo Bike

10 Chest To Bar Pull Ups

15 DB Bench Press 35/25#

20 Wall Balls 20/14

Core Stability / Warm Up

2 Rounds:

:40 Active Hang on pull up bar

:20 Handstand Hold

:40 Ring Plank

:20 L - Sit

WOD:

AMRAP 20

30/21 Cal Row

30 HSPU / or / DB Push Press

30 Deadlifts 225/155#

WOD

Retest from Saturday 01/30/2021

“WHAMMY”

For Time:

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

Wall Ball 20/14#

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

Burpee

Rest 5 min…

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

*Aim to spend less than 10 minutes per part.

WOD

AMRAP 15

50 Double Unders / or / 100 Singles

5 Hang Power Cleans 155/105

50 Double Unders / or / 100 Singles
5 Push Jerks 155/105

50 Double Unders / or / 100 Singles
5 Clean & Jerks 155/105

WOD

”Murph Prep”

Part 1) AMRAP 10

200m Run

10 Strict Pull-Ups

-Rest 5 Minutes-

Part 2) AMRAP 10

200m Run

20 Push-Ups

-Rest 5 Minutes-

Part 3) AMRAP 10

200m Run

30 Air Squats To Target

Core WOD

2 Rounds:

20 Dead Bug

20 Bird Dog

:30 sec Side Plank L

:30 sec Side Plank R

20 V Ups (with 2 sec toe touch hold)

WOD

Every 2 Min for 30 Min (5 Rounds)

*Alt. Between…

1) 20/15 Cal Row

2) 30 KB Swings 53/35#
3) 30 Push Press 95/65#

*Todays workout shouldn’t require you to use a lot of intensity. Aim to work at a moderate intensity for 1:15-1:30 each round.

SKILL & STRENGTH (20 MIN)

Part 1) E2MOM 8 (2 rounds)

1) Bar Muscle Up Practice/transition practice

2) Strict Hand stand practice

Rest 2 min

Part 2) EMOM 10

Strict Pull Ups (Aim for 3-7 reps per minute)

*Choose a number you know you can maintain

WOD

FGB Style 3 Rounds (14 min)

1 Min) Max Reps C2B Pull Ups

1 Min) Max Reps Devils Press 35/25#

1 Min) Max Reps Burpee Box Jump Over 24/20”

1 Min) Max Reps DB Power Clean & Press 35/25#

1 Min) Rest

STRENGTH

Back Squat

5x4 @ 75% of 1RM

WOD

2 Sets:

30-20-10

Wall Ball 20/14#
Alt. DB Snatch 50/35#

*Rest 2 min between sets

HERO WORKOUT “DANIEL”

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).

For Time:

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups

*23 Min Time Cap

*extra long warm up and cool down today

WOD

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

Toes To Bar

Bar Facing Burpee

Power Snatch 115/80#

*16 min time cap

STRENGTH

4 Rounds For Quality (Slow & Controlled descents)

5/5 Single Leg Deadlift (W/ DB’s in each hand)

10/10 Single Leg Split Squat (W/ DB’s at your side

10 Alt. Cossack Squat (DB’s Front Racked)

WOD

“Karl” (AKA Karen’s younger brother)

10 Rounds:

15 Wall Balls 20/14#

5 Burpees

15 Min Time Cap

STRENGTH

Deadlift

*Set 1 – 5 reps @ 60% of 1RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70-75%

*Set 5 – 5 reps @ 70-75%

*Set 6 – 5 reps @ 70-75%

*Set 7 – 5 reps @ 70-75%

WOD

5 Rounds:

12 Deadlifts 135/95

9 hang Power Cleans 135/95

6 Push Jerks 135/95

Run 200m

17 Min Time Cap

STRENGTH

EMOM 10

1 Snatch Deadlift + 1 Hang Squat (or Power) Snatch

*build to a “heavy” finishing lift over the 10 minutes

*the squat snatch is no easy feat, take time to work on positioning and mechanics.

WOD

2 Rounds

15/10 Cal Bike

10 Burpees

Then…

3 Rounds

15 Hang Power Snatches 75/55

15 Thrusters 75/55

Then…

2 Rounds

15/10 Cal Bike

10 Burpees

*Time Cap 15min

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

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

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

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

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

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

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