Thursday – 5/23/19
Power clean+ power jerk
3x(1+2). {3 sets: 1 power clean + 2 power jerks}
ROMWOD routine
Wednesday – 5/22/19
Back squat 3×8 light
For time (15 min cap. 4 rounds for time)
– 400m Run
– 10 push ups
– 10 abmat sit-ups
– 10 kB squats 35/25
– 10 Am kB swings 35/25
Tuesday – 5/21/19
WOD
Power snatch + ohs – 3 x (2+1) {3 sets of (2 power snatches + 1 overhead squat)}
AMRAP 15 (athletes choice on height/weight)
– 5 wall balls
– 5 pull ups
– 5 box jumps
4pm Kettlebell
5 sets 3 reps
Double push press
Then
5rds
5/5 bent over rows
5/5 cleans
1/1 thruster
Monday – 5/20/19
5k Row
Mobility
Sunday – 5/19/19
Open Gym 9am – noon
Saturday – 5/18/19
8am Kettlebell
AMRAP in 5 min
15 swings
10 reverse lunges each leg
Then
AMRAP in 5 min
10 ring rows
10 KB press each arm
Then Tabata burpees
9am WOD
1/2 “Miagi”
For Time:
25 deadlifts (135/95 pounds)
25 double-kettlebell swings (53/35 pounds)
25 push-ups
25 clean and jerks (135/95 pounds)
25 pull-ups
25 kettlebell taters 53,35
25 box jumps (24”,20″)
25 wall walks
25 knees-to-elbows
25 double unders
10am Olympic Lifting
Friday – 5/17/19
Memorial Day: Join us at 9am for our annual hero WOD “Gabe” (in memory of Anni’s brother), followed by a BBQ pot luck at 1pm.
Power Snatch 5×1
NANCY
5 Rounds for Time:
400m Run
15 Overhead Squats (95,65)
25:00min Cap
Thursday – 5/16/19
Back Squats 5×3
Front Foot Elevated Lunges 4″ 3×14
100 Double under buy in
4 Rounds of
– 100m Sled Pull (135,75)
– 10 AM. KB Swings (53,35)
100 Double under cash out
Wednesday – 5/15/19
Press 3×1
Push Press 5×3
“COFFLAND”
20:00min Cap
For Time:
6 Minute Hang Hold (Cumulative)
Each time you drop from the bar,
perform:
800m Run
30 Push-Ups
Mobility Work
Tuesday – 5/14/19
WOD
Sumo Deadlift 5×3
Romanian Deadlifts 3×14
EMOM 18
Odd: 20 Double Unders
Even: 10 Cal Row
Mobility Work
4pm Kettlebell
Double KB WOD
Monday – 5/13/19
Power Clean 5×1
Power Jerk 5×1
AMRAP 3
10 Push-Ups
5 box jumps
Rest 1 Min
AMRAP 3
10 Double Unders
5 Wall Balls (30,20)
rest 1 min
AMRAP 3
20 Butterfly Sit-Ups
5 Burpees
Sunday – 5/12/19
Happy Mother’s Day to all the amazing LCF mamas!
Open Gym 9am – noon
Saturday – 5/11/19
8am Kettlebell
Challenge WOD
9am WOD
“EVA”
5 Rounds for Time:
800m Run
30 Am KB Swings (53,35)
30 Pull-Ups
10am Olympic Lifting
Friday – 5/10/19
Press 3×3
Push Press 4×6
EMOM 16:
Odd:10 Dips (Rings do 5)
Even:7 Pull-Ups
Mobility Work
Thursday – 5/9/19
Power Clean 3×3
Power Jerk 3×3
RUNNING CLOCK for 20 Min
Adding 1 Power Clean after every 250m Row
1- Power Clean 135,95
250m Row
2- Power Clean
250m Row
3- Power Clean
250m Row
…
etc. Until Clock Runs out
Wednesday – 5/8/19
Technique Work: Rope Climbs
Back Squats 4×6
Front Foot Elevated Lunges 4″
3×12
AMRAP 15
100m Suit Case Carry (53,35)
* Switch Sides half way
50 Double Unders
40 Overhead Plate Lunges (25, 15)
Max Hang From Rig
Mobility Work
Tuesday – 5/7/19
Join us on Memorial Day at 9am for our annual hero WOD “Gabe” (in memory of Anni’s brother), followed by a BBQ pot luck at 1pm.
WOD
Power Snatch 3×3
Partner WOD (20-min cap)
– Partner Sled Carry 100m (Each Partner does 100m)
– 50 KB Swings (72,53)
– 100m Plate Carry (25,15) (May not carry it at center of the plate, must grip it from the outside)
– 50 Deadlifts (225,185)
– 100m Plate Carry
– Partner Sled Carry 100m (Each Partner does 100m)
4pm Kettlebell
Double KB
6 reps 4 sets
Jerk
Clean
Jerk
Monday – 5/6/19
Technique Work: Double Unders
Sumo Deadlift 4×6
Romanian Deadlifts 3×12
Partner WOD
20:00 Min Cap
While One partner Works the Other does a 400m Run
Partners switch when one comes back from the Run
50 Wall Balls (30,20)
50 Burpee Box Step Over
50 Chest to Bar Pull-Ups
50 Power Cleans 155,110
Sunday – 5/5/19
Open Gym 9am – noon
Saturday – 5/4/19
8am Kettlebell
Crossfit.com WOD
5 rds
7 left arm rows DB
7 right arm rows DB
21 bench press DB
500m row
M 50
W 35
9am WOD
For Time:
60 Cal Row
50 Wall Balls 20,14
400m Run
30 Goblet Squats 35,25
20 Pull-Ups
100m Sled Pull (135,75)
30 Goblet Squats 35,25
400m Run
50 Wall Balls 20,14
60 Cal Row
10am Olympic Lifting
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