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 

Saturday Partner WOD! Community, Fitness and Friends. That's what it's all about!

WOD:

#boats and toes

For time (30 min Cap)

Teams of 3

50-40-30-20-10

Calorie Row

Burpee Box Jump Overs

Then..

50-40-30-20-10

DB Snatch 50/35lbs

Toes to Bar

1 Partner working, 2 Resting.  Partion reps as desired. 

Aloha!  Fittest on the Valley is THIS Saturday!  If you would like to be a volunteer for this event please let Coach J or Coach Tom know.  (Due to the Fittest there will be no 8am CrossFit class and Open Gym on Saturday). Thanks for your understanding. 

STRENGTH:

#back squat

Building up to a 12 Rep Max 

Every 1:30 for 10:30 min

Set 1: 4 Reps @50% 1RM

Set 2: 4 Reps @60% 

Set 3: 4 Reps @70% 

Set 4: 4 Reps @750% 

Set 5: 4 Reps @80% 

Set 6: 4 Reps @85% 

Set 7: Attempt a 12 Rep Max....this will be around 84%ish...

BeachFit will do:

AMRAP 11

10 Cal Bike

20 Goblet Squats

30 Ab Mat Sit Ups

WOD:

#hands down

AMRAP 12

30 Double Unders (60 Singles) 

10 DB Power Cleans (50/35lbs)

30 Double Unders (60 Singles) 

10 DB Hang Squat Cleans

30 Double Unders (60 Singles) 

10 DB Push Presses

30 Double Unders (60 Singles) 

10 DB Reverse Lunges

30 Double Undes (60 Singles)

10 DB Thrusters 

**If bigger class size, Athlete may choose to use barbell with 95/65lbs

CASHOUT:

#chesticle

100 DB Bench Press (Palms facing) 40/30ish...

*Everytime you break complete 12 Cal on Ski Erg

WOD:

#bar keeper

In a 5:00 Window..
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

21 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

15/12 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

15 Toes to Bar (Scale to Hanging Knee Raises)

12/9 Calorie Assault Bike

Rest 5:00

In a 5:00 Window…

*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

9 Pull-Ups (Scale to Ring Rows)

9/6 Calorie Assault Bike

*Can complete 21 Lateral Burpees as buy in if using bike and or row in wod

CASHOUT:

3 sets of

:20 second Hollow Body hold Rx+Supine GHD Hold

:20 second Superman hold Rx+ Hip Extension hold

3 sets of 

20 Weight Ab Mat Sit Ups  Rx+GHD Sit ups

20 Barbell or Banded Good Mornings Rx+ Hip Extensions

STENGTH:

#tempo overhead squat

On each Rep..5 seconds down, 2 second pause at bottom

Every Minute complete..

Set 1: 2 Reps @ 50% of 1RM

Set 2:  2 Reps @ 55% of 1RM

Set 3:  2 Reps @ 60% of 1RM

Set 4:   2 Reps @ 65% of 1RM

Set 5, 6: 2 Reps @65%+

BeachFit will use a Kettle Bell or DB and complete the same 2 Reps with a 5 second down, 2 second pause....

WOD:

#ground breaking 

For time:

50/35 Cal Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65lbs) Rx+ 115/75lbs

CASHOUT:

#db pump

1-4 sets

10 Reps of each

Dumbbell Bent Over Row + Dumbbell Curl + Dumbbell Alternating Press

WOD:

#power up

EMOM 21

Min 1: 200m Run

Min 2: 5 Power Clean + 5 Push Press (135/95lbs) Rx+ 155/105lbs

Min 3: 20 Jumping Alternating Split Lunges (10 each leg)

CASHOUT:

1-4 Rounds

10 Single Arm DB Bench Press (Side)

10 Seated Banded Row

Aloha Friday!  Fittest on the Valley is here!  Just a reminder we will not be having our Saturday 8am CrossFit class or our 9am-10am Open Gym as we are hosting the Fittest on the Valley. Come on out and cheer on some great athletes! Competition starts at 8am sharp and should conclude about 3:30. 

STRENGTH:

#front squats

Building to a Heavy 2 Rep

Every 1:30 for 7:30 min, then until 12:30 min on clock continue finding your 2 Rep Max Front Squat

Set 1: 2@ 70%

Set 2: 2@75%

Set 3: 1@80%

Set 4: 1@85%

Set 5: 1@90%

5 Min to Find 2 Rep Max Front Squat

BeachFit will do:

AMRAP 10

100m KB Farmer Carry (Drive and Back)

10/8 Cal Bike

10 Up/Up/Down/Down Planks

WOD:

#optimus prime

AMRAP 7 

Wall Balls (20/14lbs) Rx+30lb Ball

*Every minute on the minute - Complete 5 Deadlifts (225/155lbs) Rx+ 245/165lbs

**Workout starts with Wall Balls, ends at 7:00

At the 10min mark...complete

#Annie

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

FITTEST ON THE VALLEY 2018 IS A WRAP! THANKS TO ALL THE ATHLETES THAT COMPETED AND TO ALL OF OUR LCF OHANA AND FRIENDS WHO HELPED MAKE THIS A GREAT EVENT!  CONGRATS TO ALL OUR PODIUM WINNERS AND TO OUR LCF PODIUM WINNERS:

SHANNON W (2ND RX), JESS L (3RD RX), AUSTIN C (2ND SCALED), RICH A (3RD SCALED), VINCE B (3RD MASTERS 50+) AND PAT S (1ST MASTERS 50+)

SEE YOU ALL NEXT YEAR....

STRENGTH:

#Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats  *BeachFit will do 8 Goblet Squats

Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)  *BeachFit will do 8 Goblet Lunges - 4 Each leg

WOD:

#Blitz

5 Rounds For Time:

20/14 Calorie Row
10  Thrusters (115/80)

CASHOUT:

#midline

3 “Giant” Sets:

10 Barbell Rollouts

20 Glute Bridges

30 Second GHD Supine Hold (Hollow Hold)

30 Second Superman Hold

Rest 2 minutes between sets.

STRENGTH:

# 3 hang power clean + 10 Double Unders (20 Singles)

EMOM 8

Set 1 and 2:  50% of 1RM Hang Power Clean + 10 Double Unders

Set 3 and 4: 55% of 1RM Hang Power Clean + 10 Double Unders

Set 5 and 6: 60% of 1RM Hang Power Clean + 10 Double Unders

Set 7 and 8: 65% of 1RM Hang Power Clean + 10 Double Unders

**BeachFit will do 5 Hang DB Cleans (or 10 KB Swings) + 10 Double Unders

WOD:

#hangman

For Time:

21 Hang Power Cleans (135/95lbs)  *BeachFit will DB Hang Power Cleans or KB Swings

21 Barbell-Facing Burpees

100 Double-Unders  (2:1singles)

15 Hang Power Cleans

15 Barbell-Facing Burpees

75 Double-Unders (2:1 singles)

9 Hang Power Cleans

9 Barbell-Facing Burpees

50 Double-Unders (2:1 singles)

CASHOUT:

#strict gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups  

(Scale to Pullups/Ring Rows and Inverted HSPU or Hand Release Pushups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows (Scale to Banded Dips or Bench Dips and Horizontal Barbell Rows

ALOHA!  THERE WILL ONLY BE MORNING CLASSES (6,7,8,9AM) AND OPEN GYM TODAY (10-11AM).  WE WILL BE CLOSED FOR THE EVENING.  HAVE A SAFE HALLOWEEN. 

WOD:

#cement shot 

Every 3:00 for 7 Sets:

400 Meter Run

6 Toes to bar

3 Bar Muscle-Ups

or #cement mixer

400 Meter Run

12 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit ups 

**Looking to have at least :30 Rest each round.  Discuss with coach scaling options 

CASHOUT:

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 3 Single Arm Dumbbell OHS (each side)

Odd Minutes – :45s Handstand Walk (at most 50′)  *Scale to "round the world on box"