Tuesday – 11/21/17

Jamie showing the kids how it’s done


WOD
A. Tabata – alternating each round
– Handstand hold
– Pull ups hold (ring row hold)
B. AMRAP in 7 minutes
– 10 KB snatch – 5 each (44,26)
– 10 Lunges – 5 each (with weight)
– 10 Toes to bar
* rest 3 minutes
C. AMRAP in 7 minutes
– 10 KB cleans – 5 each (44,26)
– 10 KB OH squat – 5 each
– 10 weighted sit up


4pm Kettlebell

“Walk with Jamie”
60 seconds of work then 60 seconds of carry
1-arm swing right
Farmers carry
1-arm swing left
Farmers carry
Clean press right
Rack carry
Clean press left
Rack carry
Squat press right
OH carry
Squat press left
OH carry
Snatch right
Rack carry
Snatch left
Rack carry
Two-hand swing
Goblet carry

Oly and Open Gym at 6pm

Thanksgiving Thursday: Only one WOD at 9am!

Monday – 11/20/17

Congrats, Justin–Member of the Month!

A. Snatch 4×2 (every 2 minutes)
B. Snatch pulls 3×3 (EMOM)
C. “Diane” 21-15-9
– DL (225,155)
– Handstand push-up (or DB press 45,30)
D. 3 rounds:
– 30 Double unders
– 30 Russian twists (25,15)

Did you get the latest LCF newsletter? Check it out here and learn more about our upcoming in-house comp, mobility clinic, Member of the Month Justin, and more!

Schedule note: We will have one class on Thanksgiving at 9am.

Saturday – 11/18/17

8am Kettlebell
20 min AMRAP
5 burpees
10 double cleans with a squat
15 lunges
20 swings
25 abmat sit ups

9am WOD
A. Thrusters 5×3
B. 6 rounds for time:
– 10 SDLHP (95,65)
– 8 Box jumps
– 6 Pull ups
– 4 Pistols (rx+ weighted 35,25)

10am Olympic Lifting Fun

Friday – 11/17/17

Dixon with great shoulder and wrist mobility

Buy in: 2 rounds
– 200m run / row
– 12 knee ins
– AMRAP in 10 minutes
– 8 DL (155,105)
– 8 Burpees
– 8 Medball cleans (30,20)
– Cash out: 2 rounds
– 200m run / row
– 20 x – ups (10/10)