Friday – 9/21/18

a. Strict press 3×5 then work to a heavy 1RM

b. AMRAP in 10 minutes:
– 8 KB snatches right arm (35,25)
– 8 KB snatches left arm (35,25)
– 10 power snatches (95,65)
– 12 knee ins

Thursday – 9/20/18

a. Front squat 3×5 then work to a heavy 1RM

b. For time:
– 1 minute of burpees
– 10 deadlift (225,155)
– 1 minute plank
– 8 deadlift (225,155)
– 1 minute of burpees
– 6 deadlift (225,155)
– 1 minute plank
– 4 deadlift (225,155)
– 1 minute of burpees
– 2 deadlift (225,155)

Wednesday – 9/19/18

A little rochambeau fun

a. AMRAP in 12 minutes:
– 12 box jumps (24,20)
– 25 sit-ups
– 50 lunge steps
– 25 hang power cleans (95,65)
– 12 toes to bar

b. Core circuit – 3-5 rounds:
– 15 weighted side bends each side (choose weight)
– 20 superman reps
– 25 crunches

Tuesday – 9/18/18

WOD
a. AMRAP in 6 minutes:
– 200m run
– 6 pull ups
* 2 minute rest

b. AMRAP in 6 minutes:
– 20 double unders
– 6 hand release push ups
* 2 minute rest

c. Repeat ‘a’
* 2 minute rest

d. Repeat ‘b’

4pm Kettlebell
4rds:
– 5 cleans
– 3 presses
– 5 front squats
– 2 presses
– 5 snatches
– 1 press
– 10 swings

Monday – 9/17/18

a. Deadlift 3×5 then work to a heavy 1RM

b. 5 rounds for time:
– 20 Russian KB swings (44,26)
– 20 push presses (65,45
– 20 air squats

Saturday – 9/15/18

Meet at LCF at 2:30p today (Sat 9/15) and stroll over to the Art & Wine Festival with the group!

8am Kettlebell
4 rounds:
– Press 10 reps
– O/H walk 50 m
– Rack squat 10 reps
– Rack walk 50m
– KB row 10 reps
– Farmers walk

9am WOD
a. AMRAP in 15 minutes:
– 10 KB/DB thrusters (35,25)
– 20 double unders
– 10 KB/DB clean
– 20 russian twists

b. AMRAP in 5 minutes:
– 10 push-ups
– 10 jumping lunges

10am Olympic Lifting

2:30pm Meet Up for Art & Wine

Friday – 9/14/18

Saturday (9/15) is the Lafayette Art & Wine Festival! Meet up at the gym at 2:30pm and head over with fellow LCFers! Feel free to message Anni, Allison, or Emily if you’re going or with questions.

a. Back squat 5×3

b. 4 rounds for time:
– Sled hill sprint from yellow railing (90,45)
– 100m run
– 10 overhead squats (115,85)
– 10 pull ups
– 20 sit ups

Thursday -9/13/18

This Saturday, Sept. 15, meet up with fellow LCFers at the gym at 2:30 to stroll over to the Art & Wine Festival!

a. Bench press 5×3

b. AMRAP in 11 minutes:
– 11 burpee box jump
– 11 wall balls (20,14)
– 11 toes to bar

Wednesday – 9/13/18

a. AMRAP in 15 minutes
– 10 KB snatches right arm (44,26)
– Overhead carry to ‘no parking’ right ar
– 8 overhead squats right arm
– 10 KB snatches left ar
– Overhead carry to ‘no parking’ left ar
– 8 overhead squats left arm

b. Superman hold 3×1 minute

Tuesday – 9/11/18


WOD
a. 9/11 Tribute Workout (represents the 403 fire/police officers/first responders who lost their lives)

– For time:
– 7 body weight power cleans

– Then
– 9 rounds
– 11 pull ups
– 11 push ups
– 11 sit ups
– 11 air squats

– Finish with
– 403m run

4pm Kettlebell
3 rds
– 100m Sprint
– 30 kb clean press
– 100m Sprint
– 30 swings
Finisher

Monday – 9/10/18


a. Deadlift 5×3

b. EMOM for 8 minutes
– 30s double unders
– 30s plank

c. AMRAP in 7 minutes
– 5 DB push press right arm (50,35)
– 5 toes to bar
– 5 DB push press left arm
– 5 toes to bar
– 8 hang power snatch (95,65)

Saturday – 9/8/18

8am Kettlebell
Buy in
– Plank holds 30 on 15 off
4x
Then
– 5 rds of swings
Then
– 15 reps, 4 rds
– Push-ups, pull-ups, lunges

9am WOD
a. AMRAP in 12 minutes with partner:
– 200m run with medball (30,20) switch at halfway point
– 8 wall ball passes
– 8 alternating pull-ups

b. AMRAP in 8 minutes with same or different partner:
– Max calories on rower

10am Olympic Weightlifting

Friday – 9/7/18

a. Push press 5×5

b. AMRAP in 10 minutes
– 8 back squat (155,105)
– 8 toes to bar
– 8 hand release push-ups
– 8 single-arm DB hang clean and jerk (55,40)

Thursday – 9/6/18

a. Sumo deadlift 5×5

b. For time:
– 50 power snatches (95,65)
– 100 sit-ups
– 50 pull-ups
– 100 russian twists
– 50 DB/KB deadlifts (50,35)
– 100 lunges steps

Wednesday – 9/5/18

a. 10-15 minutes work on handstand stability/handstand walk

b. AMRAP in 15 minutes:
– 400m run
– 40 double unders
– 20 thrusters (65,45)

Tuesday – 9/4/18


WOD
a. Front squat 5×3

b. 8 rounds for time:
– 2 power clean and jerk (205,145)
– 8 box jump overs (24,20)
– 15 sit-ups

4pm Kettlebell
– 10 snatch r/l
– 120 jump ropes
– 10 front squats r/l
– 120 jump ropes
– 10 push press r/l
– 120 jump ropes
– 10 cleans r/l
– 120 jump ropes
– 10 swings r/l
– 120 jump ropes

6pm Open Gym

Monday – 9/3/18

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.

Today we will have just one class at 9am.

TREVOR for time (team of four):
– 300 pull-ups
– 400 push-ups
– 500 sit-ups
– 600 air squats

Sunday – 9/2/18

Open Gym! 9am – noon

Please note: On Labor Day (Monday, 9/3), we will have only one class, at 9am.