STRENGTH (part 1)
Every 2 Min for 10 Min (5 sets)
3 Back Squats @ 77% of 1RM
STRENGTH (part 2)
Every 2 Min For 10 Min (5 sets)
6 Back Rack Alternating Step Back Lunges*
*Go lighter than you think for these!
STRENGTH (part 3)
Tempo Shoulder Press
5x4 @ 65-70% of 1RM (or slightly heavier then 11/12/2025)
*hold for 1-2 sec overhead each rep
Read MoreSTRENGTH / / STABILITY
AMRAP 12 (For Quality)
10+ Double DB Sumo Deadlifts
:20/:20 Coppenhagen Plank / / Side plank variation
5+ Nordic Curls
50ft Double DB or KB Overhead Carry
WORKOUT
AMRAP 7
1-2-3-4-5…+1
Wall Walks / Variation
10 Box Jump Over or Step Over 24/20”
REST 3 MIN
AMRAP 7
1-2-3-4-5..+1
Double DB Hang Snatch (2x50/35)
7 Toes to Bar / / Variation
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG alternating FULL rounds
AMRAP 16
5 Pull Ups / C2B
10 Hand Release Push Ups
15 Air Squats
30 Double Unders / 45 Singles (:45 sec Cap)
POST WOD STRENGTH
Every 90 Sec for 10 Rounds
1 Power or Squat Clean
*Start light and build heavy!
Read MorePARTNER WORKOUT
*Teams of 2
*Alternate every MOVEMENT
AMRAP 35
Buy in: 200/160 Cal Row (YGIG style the calories)
In remaining time as many rounds as possible of:
10 Sandbag Shoulder to Over Shoulder 150/100
20 Toes to Bar
100 Double Under
10 Sandbag BearHug Squat 150/100
20 SHSPU / / DB Press / / Push Ups
Read MoreSTRENGTH / SKILL
AMRAP 15 (For Quality)
:30 Ring Plank
25/25ft SA DB Overhead Carry (moderate)
10 90/90 Press on Crossover Sym.
3 Wall Walk / or / Handstand Walk Practice*
*If HS Walking, you choose the distance!
SKILL / CAPACITY BUILDER
Bar Muscle Up Practice and Review
EMOM 10
*Bar Muscle Up / Variation
*You choose the reps
Read MoreSTRENGTH
Every 90 Sec for 5 Rounds
1 Clean + 1 Hang Clean + 1 Front Squat @ 70-75% or 1RM
*Can be Power or Squat Clean
WORKOUT
“LFCF’s Dazed & Confused”
Min 1) Max Cal Row
Min 2) Max Front Squats @ 135/95
Min 3 & 4) REST
Min 5) Max Cal Row
Min 6) Max Front Squats @ 155/110
Min 7 & 8) REST
Min 9) Max Cal Row
Min 10) Max Front Squats @ 185/125
Min 11 & 12) REST
Min 13) Max Cal Row
Min 14) Max Front Squats @ 95/65
Min 15& 16) REST
Read MorePARTNER WORKOUT
*Teams of 2, Alternate full rounds!
“Partner Death Race”
10 Rounds (5 Rounds Each)
15/12 Cal Echo Bike
10 Burpees
*18 Min Cap
POST WORKOUT STRENGTH
Part 1)
5x4 Shoulder Press* @60-65% of 1RM
(*with 1-2 sec pause in your finish)
Part 2)
3x3 Deadstop deadlifts @ 80% of 1RM
Read MoreCHAD 1000x
Every Veteran's Day, we do a Hero workout called "Chad." Most of you know it well: 1000 Box Step-ups for time.
This workout is written in honor of Navy SEAL Senior Chief Chad Wilkonson who died by suicide on Oct. 29, 2018.
Prior to his death, Chad used the workout to train to climb mountains like Cerro Aconcagua, South America highest peak.
The goal every year is participate and or complete this workout together in honor of Chad, to support each other, and to bring awareness to the epidemic of suicide, particularly among our veterans.
At the heart of every CrossFit workout and event is community.
Today’s workout is hard to prepare for and hard to complete - and that’s exactly why it’s here. Check out some options on how to tackle “Chad”
-Warm Up with Coach and take on a 20,30 or 40 minute max reps rendition.
-use the whole class (or longer) to complete all 1000 Box Step-ups on 20” box.
*Add weight as needed (RX = 45/35lbs in a ruck or vest)
Normal class times today!
Read MoreSKILL
Empty Bar Snatch Drills
STRENGTH
Part 1) Squat or Power Snatch
4 sets x 1 rep @ 74%, 78%, 82%, and 86% of 1RM
Part 2)
Part 2) Snatch Pull
3x3 @ 105% of 1RM
Part 3) Overhead Squat
3x3 @ 75% of 1RM
CASH OUT
Toes to Bar Capacity Builder
Every 90 Sec for 5 Sets
*Toes to Bar or Variation
Read MorePARTNER WORKOUT
*Teams of 2, Alternate FULL rounds
AMRAP 36
10 Rounds: (5 Each)
10 Deadlifts 225/155
20 Air Squat
Into…
10 rounds: (5 Each)
50ft Sandbag Carry 150/100
50 Double Unders
Into…
Max Rounds in remaining time of: (Alternate FULL rounds)
7 Clean and Jerks 155/105
7 Burpee Pull Ups
7 Toes to Bar
Read MoreWORKOUT
LFCF’s “Heavy Machinery”
AMRAP 10
25/20 Cal Echo Bike
30 Pull Ups / / C2B
25/20 Cal Echo Bike
30 Pull Ups / / C2B
25/20 Cal Echo Bike
REST 5 MIN
AMRAP 10
30/24 Cal Row
30 Hand Release Push Ups
30/24 Cal Row
30 Hand Release Push Ups
30/24 Cal Row
REST 5 MIN
PARTNER CASH OUT
*Teams of 2, YGIG style,
*Alternate FULL rounds
AMRAP 10
5 Shuttles (25ft down, 25ft back = 1 Rep)
20 Alt. SL V Ups
Read MoreWORKOUT
CrossFit Open Workout 22.1
AMRAP 15
3 Wall Walks
12 Alt. DB Snatch 50/35
15 Box Jump Over 24/20” (or step over as needed)
POST WORKOUT STRENGTH
EMOM 7
6 Touch and Go Power Snatches*
*use same weight for all 7 rounds
Read MoreSTRENGTH
Part 1)
4x2 Segment (pause 2 sec @ knee) power or squat Clean @ 70-77% of 1RM Clean
*These should be singles!
Part 2)
Every 2 Min For 10 Min (5 sets)
1 Hang + 1 High Hang Squat Clean @70-77% of 1RM Clean
*Can be singles or UBK - you choose!
WORKOUT
“Thruster Waves”
3 Sets of the following: (12 min total)
EMOM 4
Min 1) 3 Thrusters 95/65
Min 2) 3 Thrusters 115/80
Min 3) 3 Thrusters 135/95
Min 4) 3 Thrusters 155/105
*Weights do not need to be the prescribed ones above, but aim to keep the stimulus of light, moderate and heavy reps!
*Aim to keep the 3 reps UBK.
Read MoreWORKOUT
EMOM 40 (8 Rounds)
Alternate between…
Min 1) 3+ Strict Pull Ups
Min 2) 10+ DB Push Press
Min 3) 16/12 Cal Row
Min 4 & Min 5) Box Step Ups 20”
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Alternate FULL Rounds
AMRAP 12
15/12 Cal Ski
15 Wall Ball (30/20) *heavy!
REST 3 Min
AMRAP 12
12 Toes to Bar
50ft Single Arm DB Overhead Walking Lunge (50/35)
POST WORKOUT STRENGTH
Every 90 Sec for 5 Rounds
2 Tempo Deadlifts @ 70% of 1RM
*3 Sec descents on the way down!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style
*Split reps how you’d like!
For Time:
100/80 Cal Echo Bike
80 Power Cleans 135/95
60 Power Snatches 135/95
40 Thrusters 135/95
*Every 2 min starting 2:00
One partner Performs 2 wall walks
Read MoreWARM UP WORKOUT
“Hotel Humility”
AMRAP 10
10 Alt SL V Up
10 Crossbody Toe Taps
10 Push Ups
10 Burpees
30 Air Squats
PARTNER WORKOUT
“Nightmare 1 Spooky 2”
*Teams of 2, Alternate FULL rounds!
AMRAP 20
10/8 Cal Echo Bike
10 Pull Ups / / C2B
10/8 Cal Echo Bike
Read MoreWARM UP WORKOUT
5 Rounds: (20 min)
2 min row
2 min rest
*Aim for the first round to be slowest, and the last to be the fastest.
WORKOUT
“Mini Beep Test”
EMOM 10
7 Thrusters 95/65 + 7 Burpees
*Both movements performed in the same minute!
Read MoreWARM UP
EMOM 9 (3 Rounds)
Alternate between…
Min 1) :30 Ring Plank
Min 2) :10+ L-Sit Hold
Min 3) :10+ Chin Over Bar Hold
SKILL
Coach led empty bar warm up
WORKOUT
EMOM 20
1 Power Or Squat Snatch*
*You choose the weight!
*Aim to stay between 65-80% of 1RM
Read MoreWORKOUT
AMRAP 15
5 Strict HSPU / / Variation
10 Alt. Step back DB Lunges (2x50/35) *held at side
25ft Handstand Walk / or / 3 Wall Walks
50 Double Unders
POST WOD STRENGTH
Part 1)
9x1 Push or Split Jerk
Sets 1-3 @ 70% of 1RM
Sets 4-6 @ 77% of 1RM
Sets 7-9 @ 80-90% of 1RM
Part 2)
Every 90 sec for 6 Min (4 sets)
2 Pause (2 sec) Jerk Dips @ 100% of 1RM Jerk
Read More