Thursday – 6/9/22

5 x 6-min rounds of:
Min 1-3: 500m Row
Rest remaining time
Min 4-6
10 Plate Overhead Lunges 45/25
10 Pike Push-Ups
10 Plate Ground to Overhead 45/25
10 Abmat Sit-Ups
Rest remaining time

Wednesday – 6/8/22

A: 4 rounds of
200m Row
5 pulls up
10 push ups
15 air squats

B: Front Squat:
3 at 70%
3 at 75%
2 at 80%
Work to Heavy Single

Tuesday – 6/7/22

A. Pull up strength work:
Wide Grip Negative Pull-Ups
Complete: 3 rounds of 5 reps – 5 seconds down
Use bands as needed

B: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Snatch 75/55
Knees to Elbows
* 15-min time cap

Monday – 6/6/22

A. Push Press:
Every 2 min on the minute for 4 rounds:
1 rep at 90%

B. Deadlift
1×5 at: 75%
2×3 at: 80%
2×1 at: 85%

C. TABATA: Hanging Knee Tuck & Hold

Saturday – 6/4/22

“Buffalo 10”
10 Rounds (with a partner) for time:
5 Deadlifts (225/155 lb)
14 Push-Ups
22 Double-Unders
400 meter Run (together)

Partners switch after each exercise. Rep counts are per partner, not shared.

With a running clock, as a team of 2, each partner perform the prescribed work in the order written, as fast as possible (“For Time“). One partner works at a time (“you-go-I-go” style). Partner 1 does 5 Deadlifts then partner 2 does 5 Deadlifts, then Partner 1 moves to the Push-Ups, etc. Perform the runs together.

Score is the time on the clock when the last 400 meter Run is completed by both partners.

Requested by our gym-mate, Marty, who grew up in Western NY state and feels the pain of the shootings in Buffalo.

Background: On May 14, 2022, a mass shooting occurred at a supermarket in east Buffalo, New York. Ten people were killed, and three others were injured; 11 of the victims were black. The shooter, who livestreamed the attack on Twitch described himself as a white supremacist. The attack was described as a racially-motivated act of domestic terrorism.

This workout was designed by Buffalo’s Absolute Performance Training @goapnation as a tribute to those individuals who died in the attack. The gym’s post said:

“In the wake of the tragic event that took place this past Saturday, we as a part of the buffalo community want to help the city come together to help those affected by these events. We are all heartbroken, devastated, and still processing this act of hate, but we now need to do our part and stand by why Buffalo is known as the city of good neighbors.”

The gym hosted this memorial WOD as a fundraiser on the Saturday following the attack.

The gym raised funds for the Buffalo Together Community Response Fund, to help address “immediate community needs, long term rebuilding, and systemic issue that have marginalized communities of color in the aftermath of the horrific events of May 14th.”

We first found the WOD posted by @crossfit in their “email of the day” newsletter, with a link to a post on their @crossfitaffiliates account, which credited @goapnation.

Friday – 6/3/22

A: 3×2 Strict Press

B: 3×3 Push Jerk

C: Teams of 4 – 11min AMRAP OF:
P1: Bike for 10 Cal
P2: rest
P3: Burpee over PVC
P4: rest
Score is burpees – switch clockwise every 10 Cal

Thursday – 6/2/22

Murph Crew 2022

A: Pull-up clinic

B: 15 min time cap – for time:
3 rounds of
8 Double DB Snatches
8 Knees to Elbows


2 rounds of
10 Double DB Rack Lunges
10 Pull-ups


12 Slam Balls
12 Dips

Wednesday – 6/1/22

A: Thrusters adding weight each round

B: 3×1 Front Squat @ 95%

C: Tabata Hollow-holds then Tabata L-sit (with a plate)

Tuesday – 5/31/22

Gabe 2022


500m Row (easy)
10 minutes foam roll

10 minutes dynamic stretching

AMRAP 10 (as many rounds possible in 10 minutes)

10 Slam Balls or KB Swings

10 Double unders 

10 Sit-Ups

10 Air Squats

10 minutes static stretching when finished

Monday – 5/30/22 – Memorial Day

Sgt. Gabriel Guzman

WOD will start at 9am.

Please join us for a Memorial Day gathering – 1pm at LCF.

Bring some meat, a side dish and/or drinks.
Oh, and a chair.
BBQ will be hot and there are rumors of carne asada….

“SGT Gabriel Guzman”
4 rounds for time:
400m Run
25 Push Presses (95/65)
25 Burpees
25 Sumo Deadlift High Pulls (95/65)
25 Sit-ups

Saturday – 5/28/22

“Fight Gone Bad”
3 Rounds for total reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Friday – 5/27/22

For time:
Buy In: Suitcase Carry to No Parking sign and back
21-18-15-12-9-6 Reps of
American Swings (35/24)(RX+53/35)
Goblet Squats (35/24)
Buy Out: Suitcase Carry to No Parking sign and back

Thursday – 5/26/22

3 Rounds of 45:15
Cal Bike
Landmine Rotations (Brandt???)
Double Unders
Hip Extensions
Mountain Climbers
Walking Lunges
Cal Row

For time:
1-Arm Overhead Wall Ball Carry to No Parking sign and back
40 Box Jumps (20/24)
30 V-ups
20 Air Squats
10 Burpees
20 Air Squats
30 V-ups
40 Box Jumps
1-Arm Overhead Wall Ball Carry to No Parking sign and back

Wednesday – 5/25/22

5 Rounds for time of:
12 Deadlifts (115/105)
9 Hang Power Cleans
6 Push Jerks

Monday – 5/23/22

5 Rounds for time:
-10 Back Squats (95/75)
-10 Floor Presses (95/75)
-2 Wall Walks
-400m Run
If you finish before 17 min, complete as many calories on rower as possible in the remaining time.

Saturday – 5/21/22

Partner WOD – 1 person works at a time except the run

100 Wall Balls 20,14
100 AM KB Swings (53/35)
100 Double Unders
100 Push ups
100 Sit-Ups
100 Squats

Every 3 minutes perform 200m run together. First run begins at minute 3.

Friday – 5/20/22

13min AMRAP (or for time) of:
3 wall balls (20/14 – 10/9)
3 pull ups
200m row
6 wall balls
6 pull ups
300m row
9 wall balls
9 pull ups
400m row
18 wall balls
18 pull ups
500m row
3 thrusters (45/35)
3 ring rows
200m run
6 thrusters
6 ring rows
300m run
9 thrusters
9 ring rows
400m run
18 thrusters
18 ring rows
500m run

Thursday – 5/19/22

A: Every 2 minutes on the minute for 10 minutes: 1 Front Squat (all reps at 90%)

B: 15min to complete:
10m Walking Lunges
10 Hollow Rocks
1 Wall Walk
9m Walking Lunges
9 Hollow Rocks
1 Wall Walk
Remainder of time: Max reps Burpees

Score – # of Burpees (or reps you completed)


A: 6 minute run out, run back in.

AFAP: 4 Rounds of 250m Row and 8 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 5 Rounds of 200m Row and 6 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 6 Rounds of 150m Row and 4 Wall balls (14/20)

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