Wednesday – 1/23/19

A. High Hang (hip/upper thigh) Squat Clean 4×3

B. Clean Pull (1) + Hang Squat Clean (2) + Jerk (1) 5×4

C. Front Squat 3×8

D. Good Mornings 3×12

Tuesday – 1/22/19

WOD
“FILTHY FIFTY”

For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

4pm Kettlebell
Heavy military press
3×3
Then
12min amrap
15 swings
10 kb pushup
10 goblet squats
10 1 arm kb row per
50 jumping jacks

Monday – 1/21/19

A. High Hang (hip) Power Snatch 4×3

B. Snatch High Pull (2) + Hang Snatch (1)
w/ 3-sec hold in the bottom
5×3

C. Back Squat 3×10

D. Core
Weighted Side Bends 3×15

Saturday – 1/19/18

8am Kettlebell
35 on 3 rds:
Split squats per
Close grip push ups
1 arm rows per
Push press per
Alt goblet reverse lunge
Inchworm
Med ball Slam
Decline pushup
Then
Air squat
Tabata

9am WOD
A. For Time, Partner WOD:
400m Run W/Wall Ball (20/14), (switching at the 200m)
30 Wall balls (20,14)
30 Deadlifts (225,185)
30 Kettle Bell Front Rack Walk (53,35), (both partners have a kettlebell, switch arms at “No Parking”)
60 Push-Ups
60 Knees to Elbows
400m Run W/Wall Ball (20/14), (switching at the 200m)
(30 min Cap)

10am Olympic Lifting

Friday – 1/18/19

A. Open 11.6
7 Min AMRAP
3-6-9-12-15-…
Thrusters 100/65 lbs
Chest-to-Bar Pull Ups

Rest 7min

B. Open 13.4
7 Min AMRAP
3-6-9-12-…
Clean and Jerks 135/95 lbs
Toes-to-Bars

Thursday – 1/17/19

Weekend activities reminder: Saturday 9am at CSA in Dublin–fundraiser WOD for injured OPD officer Jordan Wingate. Sunday, noon-2pm–CPR training (sign up next to the computer).

A. Skill Work: Toes to Bar

B. Conditioning
On the 4:00 x 5 Rounds:
200m Run
15 Pull-ups
15 Box Jumps
15 Wall Balls

C. Russian Twists
3 x 15/Side

Wednesday – 1/16/19

A. Power Cleans 3×1

B. Push Presses 5×1

C. Front Squats 3×2

D. Core 3×30″ Weighted Plank

Tuesday – 1/15/19

WOD
15

WOD
A. Skill Work: Box Jumps

B. Conditioning

AMRAP 5
10 (total) Weighted Box Step ups (45’s,25’s)
10 Box Dips
10 Butterfly sit-ups

Rest 2min

AMRAP 5
10 Box Jumps (24,20)
10 Box Handstand Push-Ups
10 Dumbbell Squats (45’s,25’s)

Rest 2min

AMRAP 5
10 (total) Weighted Box Step ups (45’s,25’s)
10 Box Dips
10 Butterfly sit-ups

Rest 2min

AMRAP 5
10 Box Jumps (24,20)
10 Box Handstand Push-Ups
10 Dumbbell Squats (45’s,25’s)

4pm Kettlebell
Double kb
6 rds
Snatch
Press
Front squat
Push press

Monday – 1/14/19

A. Press In Snatch 5,4,3

B. Snatch Balance (1) + OHS (1) 4×2

C. Back Squat 3×2

D. EMOM 10: (going up in weight each block)

Min 1-2: (2)Power Snatch
Min 3-4: (2)Power Snatch
Min 5-6: (2) Power Snatch
Min-7-10: Heavy Singles

Saturday – 1/12/19

How’s your LCF Bingo game going?!


8am Kettlebell
A. 4 sets 10 reps
– Heavy swings
– Side to side hops over kb/orange cone for safety

B. 4 sets 10 reps
– Heavy double kb squat to press/ with 30 second Sprint in place

C. 4 sets
– 1 min plank
– Band curls or db curls 12 reps

9am WOD
4 Rounds: On the minute w/ 20-sec rest
Station 1: Double Unders
Station 2: Deadlifts (135,95)
Station 3: Assault Bike
Station 4: Hang Power Cleans (135,95)
Station 5: Rower
Station 6: Push Press (135,95)

10am Olympic Lifting

Friday – 1/11/19

A. Skill Work: Toes to Bar

B. On the 4:00 x 5 Rounds:
– 3 rope Climbs
– 20 Du
– 10 Deadlifts (155,105)

C. Romanian Deadlifts 3×12

Thursday – 1/10/19

On Saturday, January 19 at 9am, our friends at CrossFit CSA will be hosting a fundraiser WOD for critically injured Oakland police officer Jordan Wingate. 

A. Press In Snatch 5,4,3

B. Snatch Balance (2) + OHS (1) w/ 3-second hold in the bottom 4×3

C. Back Squat 4×3

D.
Min 1-3 3 Snatch (SN) High-Pull
Min 4-6: 1 Snatch High-Pull + 2 Hang PSN
Min 7-9: 2PSN+1 OHS
Min 10-12: 2 Sqt SN
Min 13-15: 1 Sqt SN

Wednesday – 1/9/19

CPR/AED Training Class!
Sunday, Jan 20, noon-2pm
Cost: $45/person
Please sign up on the sheet next to the sign-in computer

A. Skill Work: Double Unders

B. 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (45s,25s)
Over the DB Facing Burpees

rest 5min

B. Heavy Power Clean Single
(20:00min Cap)

Tuesday – 1/8/19

WOD
A. Power Cleans 3×2

B. Push Presses w/ 3-second hold at top 3×3

C. Front Squats 3×4

D. 3 Rounds:
A.1 10/leg Single Leg KB RDL
A.2 10/Arm SA KB Row
A.3 10/Arm SA KB Push Press

E. Core 3×30 seconds weighted plank

4pm Kettlebell
2 rds
20 1 arm swings right
20 1 arm swings left
20 H 2 H swings
20 hand release swings
Then
2 rds double kb
10 reps
Swings
Cleans
Alt press
Finisher
Snatch Burpee
5/1
4/2
3/3
2/4
1/5

Monday – 1/7/19

A. Skill Work: Handstand Push-ups

B. EMOM 10
Min 1: Max Handstand Push-Up
Min 2: 4 Pistol Squats
Min 3: Max Handstand Push-Up
Min 4: 4 Pistol Squats
Min 5: Max Handstand Push-Up
Min 6: 4 Pistol Squats
Min 7: Max Handstand Push-Up
Min 8: 4 Pistol Squats
Min 9: Max Handstand Push-Up
Min 10: 4 Pistol Squats

C. Tabata:
8 Rounds
Hollow Holds

Saturday – 1/5/19

8am Kettlebell
Rd 1: 8-min AMRAP
– 8 pushups
– 16 alt reverse lunges
– 8 squat thrust
Rd 2: Tabata 20 on 10 off 8 sets
– Kb goblet squat
– Mountain climbers
Rd 3: Tabata 20 on 10 off 8 sets
– V ups
– Planks
Rd 4: 8 7…1
– Broad jumps
– Inchworm

9am WOD
A. 21-15-9
Am. Kettlebell Swings (53, 35)
Deadlifts (155, 105)
Sprints (To no Parking& Back=1)
Butterfly Sit-ups

into

9-15-21
Butterfly Sit-ups
Sprints (To no Parking& Back=1)
Deadlifts (155, 105)
Am. Kettlebell Swings (53, 35)

10am Olympic Lifting

Friday – 1/4/19

A. Skill work: rope climbs

B. AMRAP 20:
– 15 Pullups
– Suitcase carries (No Parking) (53, 35)
– 30 Goblet Squats (53,35)
– Suitcase carries (No Parking) (53, 35)