Saturday – 7/20/19

8am Kettlebell
10 reps 3 rds
Reverse prisoner lunge
Floor barbell press
Pull ups
Squat to press
Bent over row
Then
Row
5 min easy
Then 6 times
2 min hard
1 min easy

9am WOD
“Artie”

AMRAP 20
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

10am Olympic Lifting

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

Friday – 7/19/19

Technique: Toes to Bar

Strict Pull-Up W/Band 3x max reps

Superman Holds 3×30″

For Time:20:00Cap
500m Run
50 Goblet Squats
25 Cal Row
50 Kb Swings
25 Double Unders
50 Push-Ups

Thursday – 7/18/19

Squat Cleans 3×3 (75%)

Front Squats 3×8

Good Mornings 3×8

Hollow Holds

For time: 15 Min Cap
3-6-9-12-15
Thrusters 115,75
Toes to Bar

Wednesday – 7/17/19

Snatch 3×3 (75%)

Overhead Squat 3×5

Box Jump
3×3
(Building in Height)

Metcon: 15:00min Cap
10 Rounds for time
10 Snatches (75,55)
5 Burpees

Tuesday – 7/16/19

WOD
Jerk 3×3

Behind-the-neck Press 3×8

Strict Leg Raises 3 Max Sets
(3″ Ascent followed by 5″ Descent)

EMOM14
Odd: 7 Power Jerk + 7 Front Squat
Even: 30-second Plank

4pm Kettlebell
35 min limit
1000m row 40 swings 800m run
750m row 40 swings 600m run
500m row 40 swings 400m run
250m row 40 swings 200m run

Monday – 7/15/19

Deadlifts 3×8

DB Overhead Carries 3x100m

Metcon: 20:00min Cap
6 Rounds for time
15 Thrusters (115,75)
15 Toes to Bar

Saturday – 7/13/19

8am Kettlebell
45 on 15 off 3rds
Goblet squats
Push ups
Ring rows
Walking lunges
Then
Swings
Inchworm
Step ups
Burpees

9am WOD
“Hotshots 19”

6 rounds for time of:
30 squats
19 power cleans (135,95)
7 strict pull-ups
Run 400 meters

10am Olympic Lifting

 

Hotshots 19 WOD: Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Friday – 7/12/19

Squat Cleans 5×3 (70%)

Front Squats 3×10 (35-45% of back squat max)

Good Mornings 3×8 (20% of back squat)

Hollow Holds

EMOM10
Odd: 10 Knees to Elbows+ 5 Air Squats
Even: 20 Ring Rows + 5 Push-Ups

Thursday – 7/11/19

Snatch 5×3 (70%)

Overhead Squat 4×3

Box Jump 3×3 (Building in Height)

4/18 Retest
18 Min Time Cap
For Time:
5 Rounds
5 Power Cleans 135, 95
5 Toes to Bar
5 Push Jerks 135,95
5 Muscle Ups
5 Thrusters 135,95

Wednesday – 7/10/19

Jerk 5×3 (70%)

Behind-the-neck Press 3×10

Strict Leg Raises 3 Max Sets
(3″ Ascent followed by 5″ Descent)

EMOM 12
6 Devils Press (45,30)
6 Pull-ups
6 Air Squats

Tuesday – 7/9/19

WOD
Deadlifts 3×10

DB Overhead Carries 3x100m

For Time: 15:00 Cap
30 Power Cleans (115,75)
15 Pull-Ups
30 Push Press
15 Toes to Bar

4pm Kettlebell
Double KB
4 rounds, 20-sec on/no rest
– Swings
– Cleans
– Snatch
Rest 1 min between rounds

Monday – 7/8/19

Take part in the LCF Hike Club Challenge! From now until Sept 30th, complete as many hikes as possible. Click here or pick up an info card at the check-in computer for details.

Technique: Rope Climbs

Strict Pull-Up W/Band 3x max reps

Superman Holds 3x30sec

For Time: 20:00
20-15-10-5
Ring Dips
Strict Hanging Leg Raises

Saturday – 7/6/19

8am Kettlebell
KB front squats
10 sets 5 reps going up in weight
Then
Suitcase deadlift
10 sets 5 reps
Then
10 Hill Sprints

9am WOD
“Dork” (Michael Kennedy)

6 rounds for time of:
– 60 double-unders
– 30 kettlebell swings (53,35)
– 15 burpees

10am Olympic Lifting

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Friday – 7/5/19

Overhead Squat 5×2

Box Jump 3×3

Metcon: 20:00-min cap
8 Rounds for time
– 10 Ring Rows
– 9 Deadlifts
– 8 Ring Dips
– 7 Cal Row

Thursday – 4th of July

Our only class will be at 9am today.

(mod) “Cameron”
Partner WOD
For time:
100 walking lunges
40 C2B
50 Box jumps 24”/20”
40 Double-unders
50 KB swings 53,35
40 Ring dips
50 K2E
40 Wall balls 20,14
50 Butterfly sit-ups
6 Rope climbs

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Wednesday – 7/3/19

Tomorrow (Thursday), 4th of July, we will have one class–9am.

Deadlifts 3×12

DB Overhead Carries 3x100m

For Time: 20:00 min cap
– 20 Cal Row
– 20 Front Squats (95,65)
– 20 Hang Power Cleans (95,65)
– 20 Deadlifts (95,65)
– 20 Over-the-bar Burpees

Tuesday – 7/2/19

WOD
Strict pull-up w/band 3x max reps

Superman holds 3x 30seconds

Metcon: 20-min cap
8 Rounds for time
– 10 Push Press (75,55)
– 10 Knees to Elbows
– 10 Goblet Squats (35,25)

4pm Kettlebell
KB push press
Swing
Box jumps/step-ups
(reps tbd)