OUR WORKOUTS

STRENGTH

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

PARTNER 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

CHAD 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! 

SKILL

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

PARTNER 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

WORKOUT

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

WORKOUT

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

STRENGTH

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.

WORKOUT

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”

PARTNER 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!

PARTNER 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

WARM 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

WARM 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!

WARM 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

WORKOUT

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

Chad 1000x WARM UP

AMRepsAP 15 Min 

Box Step Ups or Overs 20”

STRENGTH

4 Rounds (4 Min)

:20 Toes to Bar / / Knee Raises

:10 Rest

:20 Alt. SL V Ups / / Ab Mat Sit Ups

:10 Rest

WORKOUT

EMOM 12 (6 Rounds)

Min 1) 10+ DB Bench

Min 2) 5+ Overhead Squat*

*You choose the weight on both movements to build strength. Aim to keep weight the same for all rounds!

*Retest from 12/07/2024

WORKOUT

“This is not a drill”

For Time:

“Diane”

21-15-9

Deadlift 225/155

HSPU / / DB Push Press

Into…

“Karen”

150 Wall Balls 20/14

Into…

“Grace”

30 Clean & Jerks 135/95

*30 Min Cap

*Make this a partner workout if needed!

STABILITY

3 Rounds / / AMRAP 12 (Whatever comes first)

10/10 Single Leg Split Squat (Add DB Weight as needed)

:30 Hollow Hold

5/5 Slow Tempo Single Leg RDL’s (weight of your choice!)

5 Nordic Curls

STRENGTH (20 min)

Back Squat

2-2-2-1-1-1

*85% for the sets of 2’s and 90% of 1RM for sets 1’s

CASH OUT

10 Min Monostructural flush / / ideally in zone 2 or 3 for 10 min!

*Choose between Row, Run, bike, or burpee!

Shoulder Stability Session

4 Rounds (10 Min Cap)

50ft/50ft Single Arm DB overhead carry (moderate)

15 90/90/Press on Crossover Sym.

:15 Ring Support Hold (top of dip)

SKILL

Ring Muscle Up Warm Up & Transition practice

WORKOUT

4 Rounds:

400m Run

1 Min Muscle Up / / Variation (Can be Max Reps / / or 1 min of practice)

*15 Min Cap

WORKOUT

EMOM 25 (5 Rounds)

Min 1) 5+ Power Snatch 115/80 (moderate)

Min 2) 10+ Burpees over the Bar

Min 3) 3+ Strict HSPU / / DB Shoulder Press

Min 4) 10+ Front Squat 115/80

Min 5) Rest

*Aim to build some capacity around the moderate weight range in the snatch and front squat!