OUR WORKOUTS

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

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!

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!)

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!

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”

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

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)

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

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)

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!

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

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

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

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

WORKOUT

EMOM 28 (7 Rounds)

Min 1: 50ft Walking Lunge (add weight if needed)

Min 2: 3+ Sandbag over shoulder 150/100

Min 3: 5 Bench Press 65-70% of 1RM

Min 4: :30 Double Under / / Jump Rope

PARTNER WORKOUT

4 Sets Each (8 Total)

(Alternate working for 2 min, and resting for 2 min)

AMREPs 2 Min

:45 Max Reps Toes to Bar / / Variation

Max Cal Echo Bike in remaining time

REST 2 Min

POST WORKOUT STRENGTH

Back Squat (7 Total Sets)

4x3 @ 80% of 1RM

Into…

3x2 @ 85-87% of 1RM

*Aim to perform a new set every 2:30

STRENGTH (Part 1)

15 Min to Build up and find a 1RM Sumo Deadlift

*Most of us rarely lift heavy with this movement, so use this time to get familiar with proper positions and add weight off of feel!

STRENGTH (Part 2)

15 Min to find a 3RM Push Press

*build steadily over the 15 min to end with a proper 3RM

*this should take 7-10 building sets

CASH OUT

Every 90 sec for 5 sets

*Strict Pull Ups

*You choose the reps / / does not need to be UBK

WORKOUT

AMRAP 15

3 Bar Muscle Ups

6 Hang Squat Snatches 95/65

12 Burpees

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

STRENGTH

AMRAP 14 (For quality)

12 Toes to Rings

:20/:20 Side Plank

8 Toes To Bar

50ft Sandbag bear hug carry (heavy)

WORKOUT

3 Rounds:

2 min Burpee Pull Ups

2 min Sandbag bear hug squat

2 min REST