STRENGTH:

#back squats 

Every 1:30 complete the following:

3@82%

2@84%

1@86%

3@84%

2@86%

1@88%

3@86%

2@88%

1@90%

BeachFit will do:

AMRAP 12

10/8 Cal Bike

20 Air Squats

30 Plank Taps

WOD:

#manicmonday

AMRAP 20

500m Row (Run 400m if no row)

20 Alternting DB Snatches (50/35lbs)

15 Toes to Bar (Scale to Hanging Knee Raise, Deadbugs, Ab Mat Sit Ups

10 Handstand Pushups (Scale to Hand Release Pushups)

WOD:

Ascending Ladder for 5 minutes:

#dubs

25 Double Unders + 1 Chest To Bar (Scale to Pullup or Ring Row) Rx+ Ring Muscle Up

25 Double Unders + 2 Chest to Bar ((Scale to Pullup or Ring Row) Rx+ Ring Muscle Up

25 Double Unders + 3 Chest to Bar (Scale to Pullup or Ring Row) Rx+ Ring Muscle Up

Continuing as far as possible inside the 5 minute Cap adding (1) rep to your Pulling movement each round for 

Rest 5 min, then...

#inside out

For Time:  (15 min Cap)

800m Run

21 Power Cleans (175/115lbs) *Approx 60% of 1RM Max

400m Run with Ball (30/20lbs)

21 Burpee Box Jump Overs (24/20)

CASHOUT:

50 Calorie Assaut Bike  (Rx+100) 

Every minute (including 0:00) 12 Ab Mat Sit Ups or GHD Sit Ups

WOD:

#long gone goner

5 Rounds:

1:00 Wall Balls (24/20)

1:00 Alternating Hang DB Clean and Jerk (50/35lbs) *Alternate side every 5 reps - 5 Reps Right, then 5 Reps Left

1:00 Calorie Row

1:00 Rest

CASHOUT:

#body armor

2-5 Supersets

10 Barbell Bench Press

10 Romainian Deadlifts 

Rest 2 Minutes Between

Still spots open for The Fittest on the Valley competition.  Saturday, October 27th....Are you the Fittest?

WOD:

# Thirsty Thursday

EMOM 20 

Min 1:  6-8 Suitcase Deadlifts each side + 6-8 Pushups (70/53lbs)

Min 2: 200m Run 

Min 3: 20 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

Min 4: 20 KB Swings (70/53lbs)

CASHOUT:

#gymnastics work

AMRAP 7:

7 Strict Ring Dips

:12 Seconds Inverted Barbell Row Hold

:20 Seconds Double Kettlebell Static Squat Hold

STRENGTH:

#front squats

Every 1:30 for 9 minutes:

3@80% of 1RM

1@85%

3@80%

1@87%

3@80%

1@89%

BeachFit will do: 

AMRAP 9

10 Plate Ground to Overhead

10 Squats Holding Plate

10/8 Cal Bike

WOD:

#tread water

2000m Row (Can sub 2000m run if desired)

150 Double Unders (Scale to 300 Single Unders)

10 Rounds of "Cindy"

1 Round of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

*Scale Reps as needed

STRENGTH:

#back squats

Every 1:30 complete the following:

3@84%

2@86%

1@88%

3@86%

2@88%

1@90%

3@88%

2@90%

1@92%

BeachFit will do:

AMRAP 11

20/15 Cal Bike

10 Alternating Lunges with DB's (25/20lbs) (Sub Squats holding DB)

10 Alternating DB Curls (25/20lbs

WOD:

#microwave

In a 12:00 Window...

75 Wall Ball Buy In (20/14lbs) 

Directly into..

AMRAP

8 Burpee Box Jump Over (24/20)

40 Double Unders 

CASHOUT:

#california bear

AMRAP 5 

25ft DB Bear Crawl (35/20)

5 Devil Presses

*Looking for continuous movement on this.  Scale weight accordingly

STRENGTH: 

EMOM 10

Min 1:  5-10 Strict Handstand Pushups (Approx 45% of Max Set of Handstand Pushups ) **Scale to Strict DB Press, Inverted Handstand Pushups or Hand Release Pushups

Min 2:  5 Touch and Go Power Cleans (Start with approx 60% of 1 RM Clean - Go up by feel each set but stay "touch and go"  **BeachFit will do 10-15 KB Swings

WOD:

#guard rail

AMRAP 3

9/6 Cal Bike or Row

9 Power Cleans 115/75lbs (Rx+135/95lbs) *Scale to KB Clean

Rest 3 min

9/6 Cal Bike

7 Power Cleans 135/95 (Rx+155/105lbs) *Scale to KB Clean

Rest 3 min

9/6 Cal Bike

5 Power Cleans 155/105 (Rx+175/115lbs) *Scale to KB Clean

*Part 1 should be a load we could cycle for 21 Reps unbroken when fresh

**Part 2 should be a load we could cycle for 15 Reps unbroken when fresh

***Part 3 should be a load we could cycle for 9 Reps unbroken when fresh

Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).  

LCF members and Week Pass Drop Ins 15.00.  

Day Drop and Muscles/Mimosas 40.00

As always proceeds will be going to charity.  Any charity suggestions please let us know! 

WOD:

#run wild

3rds (17 min Cap)

600m Run

21 Hang Squat Snatches (75/55lbs)

BeachFit will do:

3rds

600m Run

10 Hang Clean Jerk (5 on Right/5 on Left)

10 Goblet Squats holding DB used for C/J

MIDLINE:

3 Supersets

Max Effort L-Sit Hold (If can't hold more than :15 sec do max effort hollow body hold)

100m Front Rack KB Carry (Choose weight you can go "unbroken" with)

Rest 1 min between rounds. 

CASHOUT:

#midline

2-5 Supersets

6 Tempo Chest to Bar Pullups  (Sub Pullups or Ring Rows)

9 Tempo DB Bench Press

*5 second negative/lowering phase.  Build to a heavy on the db bench press

Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).  

LCF members and Week Pass Drop Ins 15.00.  

Day Drop and Muscles/Mimosas 40.00 

As always proceeds will be going to charity.  Any charity suggestions please let us know! 

WOD:

# sweat shop

Min 1: 15/10 Cal Row

Min 2: 10-15 Plank Pushup (Elbow/Elbow/Hand/Hand =1)

Min 3: 5 DB Deadlifts + 5 DB Hang Power Cleans + 5 DB Push Jerks (35/20lbs) Rx+50/35lbs

Min 4: 10 Burpees

CASHOUT:

Every minute for 10 minutes

10 DB Curls 

5 Pushups

10 DB Arnold Press

5 Pushups

Weight will vary per individual (25/15lbs)

*Scale numbers accordingly to get approx 10-15 sec rest

**Take every other minute off if desired

Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).  

LCF members and Week Pass Drop Ins 15.00.  

Day Drop and Muscles/Mimosas 40.00 

As always proceeds will be going to charity.  Any charity suggestions please let us know! 

STRENGTH:

#front squats

Every 1:30 for 9 min..

Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 87% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 89% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 91% of 1RM Front Squat

BeachFit will do:

AMRAP 9

10 Cal Bike

10 KB Swings

10 Sit Ups

WODS:

#Tripled Up

15-12-9: 

Thrusters  95/65lbs Rx+115/80 
Toes to Bar

50/35 Calorie Assault Bike or Row  ** Can Sub 800m Run

15-12-9:

Thrusters (115/80)
Toes to Bar

BeachFit will do:

30-24-18: 

Single DB Thrusters  (35/20)
Dead Bugs (R/L=2)

50/35 Calorie Assault Bike or Row  ** Can Sub 800m Run

30-24-18:

Single DB Thrusters 
Dead Bugs

WOD:

#buddy mind eraser (30 min Cap)

10 Rounds EACH

7 Power Cleans (135/95lbs)

7 Lateral Burpees

150m Run

*Partners alternate FULL ROUNDs then switch. 

CASHOUT:

Muscles and Mimosas with Friends! 

STRENGTH:

#back squats

Every 1:30 complete the following:

3@86%

2@88%

1@90%

3@88%

2@90%

1@92%

3@90%

2@92%

1@94%

BeachFit will do:

AMRAP 11

Driveway Run

10 Alternating Lunges with DB's (25/20lbs) (Sub Squats holding DB)

10 Alternating DB Curls (25/20lbs

WOD:

#squeaky wheel

AMRAP 15:

60 Double Unders   *Scale to 120 Singles

30/21 Calorie Bike or Row  *Run option 600m Run

10 Push Jerks 135/95lbs  (Rx+165/110)  *BeachFit will do DB Push Jerks

CASHOUT:

#jt 

21–15–9:

Handstand Pushups  *Scale to Pike Pushups or Seated DB press

Ring Dips *Scale to Banded Ring Rows or Bench Dips

Pushups  *Scale to knee pushups

**Modification options 15-12-9 or 12-9-6

***Since this is a cashout today scale to get under 10 minutes

WOD:

#down and out

21-18-15-12-9

Kettlebell Swings (70/53lbs)

Chest to Bar Pullups

Row Calories (Females 18-15-12-9-6)

**200 Meter Run after each round

CASHOUT:

#midline

3 Giant Sets

21 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups)

15 Ab Mat Sit Ups (Rx+Weighted Ab Mat Sit Ups)

75 Double Unders or 9 Cal Ski Erg or 9 Burpees 

Rest up to 2 minutes between sets

Still spots open for Fittest on the Valley!  Also, need some amazing individuals to help with Judging! 

WOD:

#take 5

AMRAP 5:

Buy In: 35/25 Calorie Assault Bike or Row

Directly Into…

12 Deadlifts* (135/95)  Rx+185/135
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Assault Bike

Directly Into…

9 Deadlifts* 155/105  Rx+225/155
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike

Directly Into…

6 Deadlifts* 185/135  Rx+275/185
6 Lateral Barbell Burpees

*BeachFit will do wither Single or Double KB Deadlifts going up in weight each 5 minute interval. 

CASHOUT:

#body armor

1-4 Supersets:

Max Double Dumbbell Strict Press  (Athlete choice - minimum 5 reps)

5 Tempo Double Kettlebell Deadlifts* (70/53lbs)

*5 seconds on way up, 5 seconds on way down

WOD:

#thirsty thursday emom

EMOM 20

Min 1: 20-25 Air Squats

Min 2: 10-12 Toes to Bar, remaining time Plank hold til :40

Min 3: 12 Box Jumps 

Min 4: 12 DB Devil Press (35/20lbs) Rx+50/35

CASHOUT:

#kb finisher

AMRAP 5

10 KB Alternating Curls

10 Pushups on KBs

Aloha Friday!  There are still spots remaining for the Fittest on the Valley competition on Saturday October 27th. Registration will close on October 23rd.  

We are still looking for Judges and Equipment team individuals to help out throughout the day.  Please let Coach Tom or Coach Janelle know if you can help out during ANYTIME during the day.  Check in will start at 7am and the competition is scheduled to get done around 4, possibly sooner.  

STRENGTH:

#front squats

Every 1:30 for 9 min..

Set #1 – 3 Reps @ 80% of 1RM Front Squat

Set #2 – 1 Rep @ 89% of 1RM Front Squat

Set #3 – 3 Reps @ 80% of 1RM Front Squat

Set #4 – 1 Rep @ 91% of 1RM Front Squat

Set #5 – 3 Reps @ 80% of 1RM Front Squat

Set #6 – 1 Rep @ 93% of 1RM Front Squat

BeachFit will do:

AMARP 11

10 Alternating DB Lunges (5 Per Leg)  *Can hold at side or in front rack 

10 Bent Over Rows with DBs

10/8 Ski Erg

WOD:

#Tiger Blood  (16 min Cap)

3rds for time:

10 Power Clean and Jerks (135/95lbs)

400m Run *If Row, 500m