Friday – 8/2/19

by | Aug 1, 2019

“Elizabeth”
21–15–9:
– Squat cleans 135,95
– Ring dips

Extended time cap 20 mins.

Thursday – 8/1/19

by | Jul 31, 2019

Tonight at 6:30: We’re thrilled to announce our new monthly mobility class with amazing physical therapist (and fellow LCFer) Jon Ide-Don! Join us every 1st Thursday of the month for an hour of dedicated, practical mobility work. Your body will thank you.

Reminder: the 2019 CrossFit Games start today! Click here for live streaming options.

“Barbara ”
Five rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 mins

Tuesday – 7/30/19

by | Jul 29, 2019

WOD
7/30/2019
“Nancy”
5 Rounds for time:
– 400m Run
– 15 Overhead Squats (95,65)

4pm Kettlebell
Swinging Hell ladder
1 swing 2 walkout
To
24 swing 2 walkouts
Then
100 Swings for time

Monday – 7/29/19

by | Jul 28, 2019

“Annie”
50 – 40 – 30 – 20 – 10
– double unders
– sit-ups

Saturday – 7/27/19

by | Jul 26, 2019

8am Kettlebell
Split squat 10 ea
Pushup 12
3x
Then
Pull up 10
Squat jump 12
3x
Then
30 on no rest
Air squat
Plank
1-leg deadlift
Run in place
3x

9am WOD
“White”

5 rounds for time of:
– 3 rope climbs
– 10 toes-to-bars
– 21 overhead walking lunge steps, 45-lb. plate
– Run 400 meters

10am Olympic Lifting

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Friday – 7/26/19

by | Jul 25, 2019

Deadlifts 3×6

Barbell Overhead Carries 3x100m

For Time:
5 Rounds
10 Strict Pull-Ups
15 Db Thrusters (35,25)
20 Over the DB Burpees

Thursday – 7/25/19

by | Jul 24, 2019

Technique: Muscle-Up

Strict Pull-Up 3 x max reps

Hyperextensions on the GHD

Metcon: 20:00min Cap
8 Rounds for time
10 Squat Cleans (95,65)
Burpee Box Jumps

Wednesday – 7/24/19

by | Jul 23, 2019

Squat Cleans 5×1 (80%)

Front Squats 3×6

For Time: 20:00
10-15-20-15-10
Pull-Ups
Front Squats (95,65)
Russian Twists (25,15)

Tuesday – 7/23/19

by | Jul 22, 2019

WOD
Snatch 5×1 (80%)

Overhead Squat 2×8

Box Jump 3×3 (Building in Height)

EMOM 10
Odd: 5 Cal Row + 10 Knees to Elbows
Even: 30 Double Unders

4pm Kettlebell
20 on
Rest 1:30
Double KB
Swing
Clean
Front squat
Snatch

Monday 7/22/19

by | Jul 22, 2019

Jerk 5×1 (80%)

BTN Press 3×6

Weighted Strict Leg Raises 3 Max Sets

For Time: 20:00
50-40-30-20-10
DB Lunges (45,30)
Double Unders

Saturday – 7/20/19

by | Jul 19, 2019

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

by | Jul 18, 2019

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

by | Jul 17, 2019

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

by | Jul 16, 2019

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

by | Jul 15, 2019

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

by | Jul 14, 2019

Deadlifts 3×8

DB Overhead Carries 3x100m

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