Tuesday – 11/8/22

A: Front Squat: 3.3 @70% – 3.3.3 @ 80%

B: For Time:
Half “Grace”
15 Clean and Jerks (135/95)
Into
Half “Helen”
3 Rounds of:
200m Run
11 KB Swings (53/35)
6 Pull-ups

Monday – 11/7/22

Thank you Matty & Jamie, for organizing a very impromptu LCF birthday mini-comp for Sunday open gym!

A: Mobility – Hips, Hammies, and Butt

B: 4 Rounds For Quality
10 KB Deadlifts (Use medium weight for you)
10 Pike Toe-touches
30-45 Dead hang from rig

C: 4 Rounds of 250m Row – 1 min rest between rows

Friday – 11/4/22

A: Kipping Clinic

B: 5 x 3min AMRAPS with 1 min rest between each AMRAP
3 Kipping Pull-ups
6 Power Snatches (105/75)

C: 4 minute cool down row

Thursday – 11/3/22

WOD
A: Superset 5 rounds of:
5 x Deadlifts (adding weight each round)
30 second Handstand Holds

B: 500m Max Effort Row

C: 4 Rounds for time of:
200m Row
3 Box Jumps

Endurance
Chipper:
400m Run
50 Air Squats
50 ABMAT Sit-ups
500m Row
50 Air Squats
50 Wall Balls
100 Double Unders (Singles 2:1)

Wednesday – 11/2/22

A: Double Under Clinic

B: “Megan” 21 – 15 – 9 For Time:
Burpees
KB Swings (53/35)
Double Unders

C: 12 EMoM of: 2 Push Jerks

Tuesday – 11/1/22

A: T-spine and Hip Mobility

B: Front Squat: 5.5.3.3.2 (work to a heavy 2)

C: 3 Rounds For Time of:
200m Run
16 Reverse Lunges (Front Foot Elevated 2”)
16 Kneeling Windmills

Monday – 10/31/22

Congrats to Caity, Blake & Rusty–winners of the LCF costume contest!

Reminder: 5pm will be our last class today, for Halloween.

“HalloWOD” – For Time:
10 Burpees
31 KB Swings (70/56)
10 Burpees
31 Box Jumps (24/20)
10 Burpees
31 Push Presses (75/55)
10 Burpees
31 Pull-ups
10 Burpees
31 Balls Slams (30/20)
10 Burpees
31 DB Snatches (50/35)
1031m Row

Saturday – 10/29/22

12-min AMRAP of Climbing Ladder of Thrusters and Pull-ups (95-65)
1-1
2-2
3-3

Rest 5 minutes

8-min AMRAP of Climbing Ladder
20 Bear Crawl Steps
300m Row

Friday – 10/28/22

It’s tonight! BYOB and enjoy the Taco Ladies’ creations (donations will be collected). 6pm – ?

A: Front Squat 3×4 50%, 60%, 70%

B: Back Squat 2x (6-10) @ 70%

C: 4 Rounds of:
100m Waiter Carry (25/15)
12 Burpees

Thursday – 10/27/22

WOD
A: Hollow Clinic

B: For Time:
250m Row
15 Hollow Rocks
500m Row
30 Hollow Rocks
into
200m Run
15 Butterfly sit-ups
400m Run
30 Butterfly sit-Ups
into
20 Double Unders
10 KB RDL 53/35
40 Double Unders
20 KB RDL

Endurance
A:
400m Row – Rest 2 min
300m Row – Rest 1.5 min
200m Row

B. 8 Rounds of 2min AMRAPS of (1 minute Rest between Rounds)
Even Rounds:
15 Double Unders (Singles 2:1)
5 Pull-ups
Odd Rounds:
10 Cal Row
5 Push-ups

Wednesday – 10/26/22

Don’t miss tacos and fun–this Friday night at 6pm at LCF!

“Lucky 13″ (Cap 20 minutes)
3 Rounds for Time:
13 Pushups
13 Sit ups
13 Box Jumps (24″/20”)
13 Kettlebell Swings (54#/35#)
13 Push Press (45#/35#)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees to Elbows
13 Pullups
13 Parallel Dips
13 Air Squats
13 Back Extensions
13 Burpees

Tuesday – 10/25/22

A. Kipping pull-up clinic

B. 3K meter row

C. Mobility: upper back/shoulders/neck

Monday – 10/24/22

We hope to see you this Friday at the LCF Halloween bash!

A: 4-min AMRAP:
8 1” front elevated reverse lunges
8 Sit ups

B: For Time:
10 Wallballs – 1 Hand Release Push-up
9 – 2
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10

C: Mobility – Focus: Hips and Low Back

Saturday – 10/22/22

A: 7min AMRAP of:
20 Double DB Cleans (45s/30s)
20 Dead Stop KB Swings (53/35)
20 Single Arm KB Push Press (53/35)
2 minute Rest
7min AMRAP of:
20 Double DB Snatches (45s/30s)
20 KB Swings (RX+ American Swings)
20 Renegade Rows (45s/30s)

B: Barbell Clean Work – Work in sets of 2-3 adding weight but working on form (full cleans)

Friday – 10/21/22

A: “The Walking Dead”
For Time (13min Cap)
100 Double Unders (Scale – 2:1)
10 Squat Snatches (115/85)
80 Double Unders
8 Squat Snatches (135/95)
60 Double Unders
6 Squat Snatches (115/105)
40 Double Unders
4 Squat Snatches (175/110)
20 Double Unders
2 Squat Snatches (195/115)
(If any remaining time, establish 1-rep max snatch)

Thursday – 10/20/22

WOD
A: 12-min AMRAP of:
(work as a ladder complete all movements 1x, then 2x, then 3x and go as far as possible in 12 minutes)
Push-up
Wall Walk
Chest to bar (Scale: kip – banded strict)
Ring Dip (Scale: stationary dip – box dip)

B: 4 KB Complexes For Time: (No RX weight – Find a weight you will be challenged with but can finish WOD)
1 complex =
8 KB Deadlifts
8 KB Cleans (4/4)
8 KB Hang Snatches (4/4)
2 Turkish Get-ups (1/1)

Endurance
A: 5 Rounds of 40:20
Battle Ropes
Goblet Squats
Sled Pulls
Hand release push-ups

B: 100m Run – 100m Row – 1min Rest
200m Run – 200m Row – 1 min Rest
300m Run – 300m Row – DONE

Wednesday – 10/19/22

A: Deadlifts – 5×5 @ 60%

B: “Elm Street”
2 Rounds with a 2 minute rest between rounds:
10 Devil Presses (2×50/35)
400m Run
31 DB Sumo Cleans (same weight)
300m Run
31 DB Floor Presses (same weight)
200m Run
10 Devil Presses (same weight)

Tuesday – 10/18/22

For Time:
50 Box Jumps (20/24)
50 KB Swings (62/44)
50 Double Unders
50 Wallballs (20/14 – 10/9)
50 Plate Ground to Overhead (45/25)
50 Cal Row
(Chipper – But can go in any order you want)

Monday – 10/17/22

A: Front Squats 3×3 @ 50%, 60%, 70%

B: Back Squat – 2 x 8-12 @65%

C: 24 Rounds of 30:30
With Empty Barbell work through complex:
Deadlift + Front Squat + Push Press + Good Morning + Push Press (start where you left off)

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