Saturday – 11/25/17

 

 

8am Kettlebell
AMRAP in 7 minutes, w/ EMOM 2 burpees:
14 walking lunges
7 push ups
7 knee to elbow
Then 3 rds, 30 seconds on of:
– 1 legged squat
– dips
– jumping jacks
Finisher of 1 minute of burpees
 

9am WOD
A. Snatch Grip DL 6×3
B. 5 rounds with partner:
– 250m row
– 10 toes to bar
– 15 KB swings (53,35)

 
10am Olympic Lifting – come one, come all!

Friday – 11/24/17

A. EMOM for 20 minutes
– min 1: 50m run
– min 2: 12 slam balls (30,20)
– min 3: 45s plank
– min 4: 20 jumping lunges
– min 5: 12 wall balls (20,14)
B. 3 rounds
– 20 x – ups (10 each)
– 20 single leg RDL (10 each)

Thursday – 11/23/17

Happy Thanksgiving! We at LCF are thankful for all of you–our wonderful, supportive, hard working community.

 

Thanksgiving Partner WOD – only class, 9am

For time:
– 200m turkey trot (w/ med ball, partners run together)
– 100 turkey tosses (sit-ups)
– 200m turkey trot
– 100 turkey tosses (wall balls)
– 200m run
– 100 double-unders/300 singles
– 200m run
– 100 sec. plank hold on med ball
– 200m run

*Don’t forget to sign up for the Dec. 3 in-house comp!

Wednesday – 11/22/17

This guy jumps
WOD
– Buy in: 150 double-unders
– 5 rounds:
– 12 Push press (95,65)
– 12 Back squat
– 12 No-jump burpees

– Cash out: 150 double-unders

 

Thursday--we’ll have one WOD at 9am. Come in and get your turkey-day WOD on before you chow down!

Calling all Cave Dwellers–we’re hosting an in-house comp on Sunday, Dec. 3 and we hope to see everyone there! There will be two divisions, scaled and Rx–everyone will be able to participate! Movements are posted on the white board. Check them out so you can see how fun and do-able it will be, then sign up over by the computer.