OUR WORKOUTS

WOD

EMOM 28 (7 Rounds)

1- 14 Alt Db Snatch 50/35

2- 10 Box Jump Over / or / Step Over 24/20”

3- *Thruster 95/65

4- *Wall Walk / or / Variation

*you choose the reps! Aim to challenge yourself with Thrusters and Wall Walks, while keeping your DB Snatch and BJO’s steady as they should be the “easier” part of todays workout.

Suck it Up Saturday - LFCF Style

Part 1: PARTNER WARM UP

AMRAP 10 (YGIG Style)

20 Cal Row

20 SYNCHRO Air Squats

20 Ball Slams 30/20

*start slow, and ease into intensity!

REST 5 Min / / Set up for Part 2)

Part 2: INDIVIDUAL WORKOUT

AMRAP 5

15 Wall Ball 20/14

50 Doubles / / 75 Singles

REST 5 Min / / Set Up for Part 3)

Part 3: PARTNER WORKOUT

AMRepsAP 5 (Teams of 2, YGIG Style)

Squat Clean Thrusters 135/95

Upon completion move directly into Part 4…

Part 4: INDIVIDUAL WORKOUT 

1 Mile Run

*10 min Cap

CAPACITY BUILDER

4 Rounds (8 min)

Min 1) 50ft DB Front Rack Walking Lunge

Min 2) Strict HSPU / or / DB Shoulder Press

*you choose the weight for lunges AND the reps for SHSPU’s!

*stimulus: build strength, and capacity for both movements. Stay away from intensity here, and make sure your strength is being challenged!

WOD

3 Rounds:

1 Min Max Reps Weighted Box Step Ups 24/20” (2x35/25)

1 Min Max Reps Ring Dips

1 Min Max Reps Devils Press (2x35/25)

1 Min Max Reps Toes To Bar

2 Min REST

SKILL

AMRAP For Quality 10 min

:20 Copenhagen Plank Each Leg / or / Side plank

20 Shoulder Taps

:20 Hollow Hold

20 Alt. SL V Up

:20 Handstand hold / or / Wall Walks :)

WOD

AMRAP 10 min

5 Overhead Squat / or / Front Squat 95/65

30 Double Under / 60 Jump Rope

10 Alt. DB snatch 50/35

30 Double Under / 60 Jump Rope

5 Thruster 95/65

30 Double Under / 60 Jump Rope

“Up Hill Both Ways”

*last performed 09/07/21 & 05/27/21 & 04/07/21 

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*36 Min Time Cap

*Sub 28 Min Target

Heavy Day

Part 1:

Take 20 Minutes to find a heavy 1 Rep Back Squat

10x1 (use 10 sets of 1 Rep to build up to your heavy 1 Rep)

Part 2:

Push Jerk 6x2 @ 80-85% of 1RM

WOD

”CompTrain’s Two Seater”

For Time:

500 Meter Row

30 Bench Press 115 / 75

750 Meter Row

20 Bench Press 135 / 95

1,000 Meter Row

10 Bench Press 155 / 105

1,500 Meter Row

5 Bench Press 165 / 115 lb

Time Cap: 30 Minutes

*Final weight should be less than 80% of 1RM Bench

*Scale the row distances if a 2:30/500m split is not attainable!

WOD
Last Performed on: 10/23/2021

1-2-3-4-5-6-7-8-9-10

Power Clean 155/105

*After every round of power cleans complete one round of "Cindy"

*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

*25 Min Cap

STRENGTH / / CAPACITY BUILDER

E30sec For 5 Min (10 Rounds)

*Chest to bar pull ups

Rest 1 Min

Then…

E30sec For 5 Min (10 Rounds)

*Double under

Rest 1 Min

Then…

E30sec For 5 Min (10 Rounds)

*Toes to bar

WOD

EMOM 10

10 Alt. DB Snatches 50/35#

7 Burpees

WOD

“Thee LFCF Burger King Chipper”

*Performed “Have it your way” style AKA partition the reps ANYWAY you’d like!

For Time:

1000m Run

100/80 Cal Row

100 Wall Ball 20/14

100 KB Swing 53/35

100 Push Press 55/35

*Target: 25 Min

*Cap: 30 Min

Snatch Day

Part 1)

Tall Snatch 5x3 (Using a light load or empty bar!)

Part 2)

3 sets of: 2 Power Snatch + 1 Squat Snatch

Set 1: 65% of 1RM Snatch

Set 2: 70% of 1RM Snatch

Set 3: 75% of 1RM Snatch

Part 3)

4 sets of: 3 Snatch Pull @ 90% of 1RM Snatch

What’s the CrossFit Open and why should I sign up?

WOD

AMRAP 9

15 Power Cleans 135/95

15 Burpee Over Bar

*Target: 3 rounds!

REST 3 Min

AMRAP 7

12 Front Squats 135/95

12 Pull Ups

*Target: 3 rounds!

REST 3 Min

AMRAP 5

9 Shoulder to Overhead 135/95

9 Toes to Bar

*Target: 3 rounds!

WOD

AMRAP 20

15/12 Cal Echo Bike

10 Deadlift 225/155

15/12 Cal Echo Bike

10 DB Bench Press 50/35

15/12 Cal Echo Bike

10 Strict Pull Up

Partner Saturday WOD

AMRAP 35

1000m run (Together)

Into…

4 Rounds: (YGIG Style)

30 Burpee Pull Ups

30 KB Swings 53/35

30 Wall Balls 20/14

Into…

AMRAP with remaining time… (YGIG Style)

200m Run (Together)

30 Toes to Bar / or / Knee Raises / or / Sit Ups

40 Cals on Bike / or / Rower

WOD

“Modified Open WOD 19.3”

AMRAP 10

50ft Overhead Single Arm Walking Lunge 50/35

20 Weighted Box Step Ups (2x35/25) KB or DB

15 Strict Handstand Push Up / or / Shoulder Press 95/65

Rest 2 Min

Then…

3 min Max Reps of Wall Walks / or / Max Distance Handstand Walk.

“Strength Day”

Every 2 min for 20 min (10 Rounds)

Alt. Between…

Set 1) 3 TEMPO Front Squats @ 60% of 1RM Front Squat

Set 2) 5 TEMPO Back Squats @ 60% of 1RM Front Squat

*Use the tempo 2 sec descent, 2 sec hold at bottom, explode out of the bottom for ALL squats.

*The goal of today is to reduce loading on the body (with lower %’s), but increase time under tension so that stability and strength is still gained!

SKILL

10 min Coach Led Bar Muscle Up Review

WOD

For Time

“The LFCF Chipper”

50/40 Echo Bike Cal

40 Thruster 75/55

30 Toes to bar

20 Burpee Box Jump Over / or / Step over 24/20”

10 Bar Muscle Ups / or / BMU variation/progression

20 Burpee Box Jump Over / or / Step over 24/20”

30 Toes to bar

40 Thruster 75/55

50/40 Echo Bike Cal

Target Time: 23 Min

Time Cap: 30 Min

STABILITY

AMRAP 12 (For Quality) *Aim for 3 rounds!

20/20 Single Leg Split Squat (add weight as needed/ slow tempo is ideal)

:30 / :30 Side plank

10/10 Single Leg KB Deadlift

20/20 Kneeling Single Arm DB Shoulder Press (light weight)

WOD

“Diane”

21-15-9

Deadlift 225/155

Hand Stand Push Up / or / DB Push Press (heavy)

*Target: 7min - 11 min (or less)

*Cap: 12 min

What is the CrossFit Open!? CHECK IT OUT HERE

STRENGTH

EMOM 8

Alt. Between…

Min 1) 25ft/25ft Single Arm Overhead DB Walking Lunge 50/35# (scale to front rack if needed)

Min 2) *Strict Pull Up (with 1-2 sec controlled decent!)

*You choose the # of reps to build strength and capacity!

*For today’s lunges, prioritize a strong position overhead, over using heavy weight!

WOD

For Time

75 Power Snatches 75/55

EMOM perform 20 Double Unders / or / 40 Singles starting at 0:00.

*Aim to spend less than 30 sec on jump rope!

*Snatch weight should feel light and fast.

*Snatches should be performed in at least sets of 7-10 consecutive reps. Scale as needed.

Target time: 6-12 min

Time Cap 12 min

AMRAP 15

9 Squat Clean Thruster 135/95

15 Bar Facing Burpee

21 Toes To Bar