Friday – 3/26/21

Happy Birthday, Anni!!

A: Double Under Clinic

B: “Annie” For Time Complete:
50.40.30.20.10 reps of
Double Unders and Sit-ups

Thursday – 3/25/21

A: Death by Wall Balls

B: 3 Rounds of 45 Sec Work, 15 Secs Rest/Switch
– Knees-to-elbows
– Hollow Holds
– Plank hold (weighted plank hold)
– Jack Knives

Wednesday – 3/24/21

A: 5×5 Deadlifts (All Rounds @ 70% 1RM)
(Newbies: Work on to find your 1RM)

B: 12min AMRAP of:
200m Run
10 Bent Rows (55/75)
10 KB Swings (35/53) (RX+ American)
10 KB Push-Presses (35/53, 5/5)
10 Goblet Squats (35/53)

Tuesday 3/23/21

A: Pull-up Clinic

B: “Jackie” For Time Complete:
1000m Row
50 Thrusters
30 Pull-ups

Monday – 3/22/21

A: Jerk Clinic

B: 3 Rounds for Time of:
10 Power Cleans (65/95)
10 Front Squats
10 Push-presses

Saturday – 3/20/21

Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35#, 24/20″

Time cap: 20 min.

Thursday – 3/18/21

Jamie kicking off the Open with 21.1

A: Front Squat
4-4-3-3-2-2-2-1

B: 1 Power Clean + 2 Jerks
Working to heavy complex

C: Coaches choice of abs

Wednesday – 3/17/21

Get it, Melissa!

A. 3×5 Turkish Get-ups

B. Every Minute On the Minute for 12min
6 KB Swings (RX+ America)
6 KB Front-rack Lunges (3/3)
6 KB Push-Press (3/3)

Tuesday – 3/16/21

There will be no dirty tires on Brandt’s watch

A. Max Power Snatch

B. 7rds For Time of:
7 Power Snatches (70% of days max)
7 Burpees Over-the-bar
7 Abmat Sit-ups

Monday – 3/15/21

A: 3 Rounds of Rowing:
2 min work, 1 min rest
Goal: Find and maintain a high pace.

B. 12min AMRAP of:
17/20 Calorie Row
15 Alternating DB Squat Cleans
10 DB Step-ups (use 1 DB)

Saturday – 3/13/21

Open WOD 21.1

For time:

1 bear crawl
10 double-unders
3 bear crawls
30 double-unders
6 bear crawls
60 double-unders
9 bear crawls
90 double-unders
15 bear crawls
150 double-unders
21 bear crawls
210 double-unders

Time cap: 15 min.

Friday – 3/12/21

The CrossFit Open has started! For the next three weeks, we will feature the weekly Open WOD in both our Saturday classes for all clients to enjoy (or as close as we can get to the WOD movements given our current outdoor class format). If you are signed up for the Open and have questions about judging times, please email us.

A: Tire Flip Technique

B: 4 Rounds of 45 sec work/15 sec rest/change
– Tire Flips
– Prowler Push
– Flutter Kicks
– Penguins

C: 2 minute AMRAP of Double-unders

Thursday – 3/11/21

David judging Allie on 17.4 

A: 200m Sandbag Carry
3 Rounds For Time of:
30 KB RDLs
30 Goblet Squats
30 KB Push-Press (15/15)
200m Sandbag Carry

B: Coaches Choice Ab Work

Wednesday – 3/10/21

OGs Jamie and Pete showing 18.2 who’s boss

21-18-15-12-9 Reps for time of:
Clean and Jerks (65/95)
Cal Row

Tuesday – 3/9/21

Ryan going for the max clean on 18.2

A. Box Hand-Stand Push-ups work

B. 15 min AMRAP
100m farmer carry
5 kneeling box hspu
10 lunges
15 Russian twists
20 Alt. Db snatch

Monday – 3/8/21

The CrossFit Open kicks off this Thursday, March 11! And there’s still time to register and participate with your fellow LCFers.

A: Build to heavy 2 reps Deadlift

B: 7min AMRAP of
15 KB Deadlifts
100m Sprint

Rest

C: 2min AMRAP Box Jumps

Saturday – 3/6/21

A: 6 Rounds of 45 second stations with 15 seconds rest/switch
-Prowler Push
-KB Snatches
-KB Swings
-V-ups

B: 1500m Rowing Time Trial