PARTNER WARM UP
AMRAP 10
200m Run (Together)
10 Sandbag Over Shoulder (YGIG)
15 Synchro air squats
MAIN WORKOUT
“The Joker”
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
10 Min Cap
PARTNER CASH OUT
*Teams of 2
AMRepsAP 5
Squat or Power Snatch 115/85
Read MoreLazar 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
Read MoreSTRENGTH
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
Read MoreWORKOUT
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
Read MoreSTRENGTH
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
Read MoreWORKOUT
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
Read MoreSATURDAY 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
Read MoreSTRENGTH
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!)
Read MorePARTNER 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!
Read MoreSTRENGTH
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!)
Read MoreSTRENGTH (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!
Read More2024 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”
Read MoreWORKOUT
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
Read MoreLFCF 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)
Read MoreWORKOUT
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
Read More
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)
Read MoreSTRENGTH
“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!
Read MoreSTRENGTH
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
Read MoreSKILL
*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
Read MoreWARM 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
Read More