OUR WORKOUTS

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

CrossFit Open Workout 19.1

AMRAP 15

19 Wall Ball 20/14

19 Cal Row

CORE WORKOUT

AMRAP 10

For Quality:

1 Min Plank

10 Weighted Sit up (W/ Plate)

20 Russian Twist (w/ Plate)

10 Windshield wiper (w/ Cone or Foam roller)

100ft/100ft KB Suitecase Carry 53/35#

WOD

For Time:

800m Run

10/8 Cal Bike

600m Run

20/16 Cal Bike

400m Run

30/24 Cal Bike

200m Run

40/32 Cal Bike

19 Min Target

23 Min Time Cap

STRENGTH

“Strict Capacity Builder”

EMOM 8 (4 Rounds)

Alt. Between…

Min 1) *Strict Chin Up

Min 2) *Strict Pull Up

*You choose the # of reps!

WOD

5 Rounds:

AMRepsAP 3

9 DB Power Clean 35/25

7 DB Push Press 35/25

50ft DB Front Rack Walking Lunge 35/25

Max Reps Double Unders in remaining time!

*Rest 2 min between rounds!

*Score = Number of Doubles per round!

STABILITY SESSION

4 Rounds For Quality:

:30 Ring Plank / or / Ring Support Hold

:30 Active Hang / or / Beat swing

2 Wall Walk / or / HS Hold/Walk Progression

:30 Double KB Front Rack Hold (heavy)

:20 Sec L Sit Hold / or / L - Sit Variation

WOD

For Time:

3000m Row

*Starting at 0:00 Every 2 Min Perform 15/10 Push Ups until 3000m has been completed!

*Cap: 20 min

*Mens Target time: Sub 16 min

*Ladies Target time: Sub 18 min

Heavy DAY

Part 1)

Front Squat (With a 2 sec PAUSE at bottom)

5x2 @ 90-100% of 1RM Squat clean

Part 2)

Bench Press

5x5 @ 70-75% of 1RM

WOD

*Each Round for Time:

Every 5 min for 20 min (4 Rounds)

15 Burpee over bar

10 Power Snatch 95/65

15 Toes to bar

10 Clean and Jerks 95/65

Warm Up Workout

AMRAP 12

20 Single Leg V Ups

:20 Hollow Hold

200m Run

Partner Workout

*Teams of 2

*YGIG Style

AMRAP 20

40/30 Cal Echo Bike

20 Strict Pull Ups

20 Strict HSPU / or / seated DB Strict Press