our workouts

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

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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

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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

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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

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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

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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

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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!)

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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!

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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!)

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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!

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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”

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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

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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)

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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

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PARTNER WORKOUT

*Teams of 2

*YGIG Style

AMRAP 20

100/80 Cal Echo Bike

100 Hand Release Push Ups

300ft Walking Lunges 

Rest 5 Min

AMRAP 15

50 Burpee Box Step Up 24/20”

50 Strict Pull Ups

100 Russian KB Swings 70/53 (heavy)

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STRENGTH

“Retest”

AMRAP 12 (For Quality)

9 Toes to Rings

:20/:20 Side planks

6 Toes to Bar

:20 Ring Planks

WORKOUT

4 Sets of: (3min work / 3min rest)

5 Back Squats @ 55-60% of 1RM (Moderate weight)

Max Cal Row in remaining time!

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STRENGTH

EMOM 10

2 Power or Squat Snatch @ 65-80% of 1RM

*Build to over the 10 minutes as able!

SKILL

Bar Muscle Up Practice

WORKOUT

OPEN WORKOUT 16.3 

AMRAP 7

10 Power Snatch 75/55

3 Bar Muscle Ups

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SKILL

*Rope Climb Review & Practice

WORKOUT

Every 90sec for 15 Min 

Alternative between:

A) 5+ Thrusters 115/85 

B) *Rope Climb / / or Varaition

*You choose the reps on rope climbs

*Thrusters should feel “heavy” but completed UBK

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WARM UP

AMRAP 5

5 Jumping Pull UPS

10 Push UPS

15 V Ups

20 Crossover Singles

PARTNER WORKOUT

“Partner Style Randy”

*Teams of 2

*Split Reps evenly

For Time:

150 Power Snatches 75/55

*12 Min Cap

Part 2)

*Teams of 2

*YGIG Style

*Splits reps evenly

For Time:

50-40-30-20-10

Pull Ups

Front Squats 75/55

Cal Row

20 min Cap

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WORKOUT

“The Pattern Is Full”

Part 1)

AMRAP 7

5 Hang Power Cleans 135/95

15 Air Squat

5 Push Jerks 135/95

15 Air Squat

Rest 3 MIN

Part 2)

Perform your completed rounds and reps from “part 1)” for time!

CASH OUT

AMRAP 10 FQ

16/12 Cal Row

10 Bar / / Ring Dips

16/12 Cal Ski

25/25ft Single DB overhead walk

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