OUR WORKOUTS

STABILITY

AMRAP 10 (For Quality)

5/5 Single Leg Deadlift (light and slow)

5 Nordic Curls

5/5 Heel Elevated ATG Squat (add weight as needed)

:20+ Hollow Hold

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%

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Echo Bike

10 Burpees

*9 Min Cap

WORKOUT

EMOM 20 (5 Rounds)

Alternate between…

Min 1) :30 Double Under

Min 2) *Thruster 135/95 (heavy)

Min 3) *Bar Muscle Up / / Variation

Min 4) 10+ Burpee Over Bar

WARM UP WORKOUT

*Teams of 2

AMRAP 6

15  Synchro Ab Mat Sit Ups

12 Synchro Air Squats

9 Synchro Burpees

PARTNER WORKOUT

*Teams of 2

For Time:

800m Synchro run (Together)

60 Power Cleans 135/95

800m Synchro run (Together)

60 Push Jerks 135/95

800m Synchro run (Together)

60 Clean & Jerks 135/95

800m Synchro run (Together)

*35 Min Cap

WORKOUT

“45 Min Of Movement”

15 Min Row

15 Min Echo Bike

15 Min Run

STABILITY / / STRENGTH

AMRAP 12 (For Quality)

5/5 Single Arm DB Bent Over row (heavy!)

50ft/50ft Single Arm DB Overhead Carry (moderate!)

:10+ L Sit

*Aim to complete 4+ sets, with the last set being near maximal for the bent over rows!

AMRAP 12 (For Quality)

5/5 Single Arm DB Kneeling Press (heavy!)

25/25ft DB/KB Suitcase Carry (heavy!)

5-10+ Ring Push Ups

*Aim to complete 4+ sets, with the last set being near maximal for the single arm DB press

CASH OUT

In as few sets as possible:

Complete 50 Bar or Ring Dips

*10 Burpees after each set until all 50 reps have been completed!

THANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 3.0

ENROLL HERE

ONLY ONE CLASS TODAY FROM 7AM-9AM

*Teams of 2, YGIG Style

*Partner A works for 3 min, while partner B rests.

Part 1)

3 Sets EACH:

3 Min Work / 3 Min Rest

15 Toes To Bar

15 Thrusters 95/6

Max Calorie Bike In Remaining Time

REST 3-ish Min Between Part 1) & Part 2)

Part 2)

3 Sets EACH:

3 Min Work / 3 Min Rest

15 DB Push Ups

15 DB Ground to Overhead (2x50/35)

Max Reps of Double Unders / / Jump Rope in remaining time.

Part 3)

3 Sets EACH:

3 Min Work / 3 Min Rest

Run 400m

Max reps of Alt. Single Leg V Ups in remaining time.

WORKOUT

AMRAP 10

1-2-3-4-5…+1

Strict Pull Up

2-4-6-8–10…+2 

DB Box Step Overs 20” *

*You choose the weight!

POST WORKOUT STRENGTH

EMOM 15

1-2 Power Snatches

*Start light to moderate for the first 5 Rounds, then build steadily within the EMOM to a moderate to heavy weight.

*Finishing the last round or 2 at or around 80% of 1RM is a good target for this.

MONDAY CHIPPER!

For Time:

20 Sandbag Ground to Over Shoulder 150/100

40 DB Thrusters (2x50/35#)

60 Toes to Rings / Toes to Bar

80/65 Cal Row

100 Ab Mat Sit Ups

*25 Min Cap

PARTNER WARM UP WORKOUT

*Teams of 2,

*Alternate FULL rounds

*Go Hard!

4 Rounds Each (8 Total)

15 Wall Ball (Heavy ball!)

10/8 Cal Echo Bike Sprint!

*13 Min Cap

MAIN PARTNER WORKOUT

*Teams of 2,

*Alternate FULL rounds

AMRAP 25

3 Rounds Each (6 Total)

15 Overhead Squat 95/65

10 Pull Ups / Jumping Pull Ups

Into…

3 Rounds Each (6 Total)

10 Power Snatch 135/95

10 C2B Pull Ups / Pull Ups

Into…

Max Rounds in remaining time:

5 Squat Snatch 165/115

5 Bar Muscle Up / C2B / Burpee Pull Up

STRENGTH

EMOM 10

1 Pause Front Squat*

*Pause for 2-3 Sec at the bottom

*Start at a moderate weight and build toward a heavy weight! A good goal would be to finish at or around your 1RM clean.

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds!

AMRAP 12

4/4 Single Arm DB Hang Squat Clean Thruster 50/35

4/4 Alternating single arm OH Reverse Lunge 50/35

8 Shuttle runs (25ft + 25ft = 1 Rep)

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 15/12 Cal Ski

Min 2: 12/9 Cal Echo Bike

Min 3: 15/12 Cal Row

Min 4: 15 Burpees*

*Scale down burpees as needed, before scaling down machine calories!

POST WORKOUT SKILL

Rope Climb Practice

Every 90 Sec for 5 Rounds

*Rope Climb or Variation

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

STRENGTH / / 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

PARTNER 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!

PARTNER 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

STRENGTH / 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

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