Workout of the Day

WORKOUT OF THE DAY, NOVEMBER 24TH 2020

LCF Ohana! There will be no evening class/open gym on Thursday November 26th. We will have our 6-10am Open Gym and our 8am CrossFit class.  WOD: #goku 5 sets (1 Set every 3 Minutes)100 Double Unders (150 Singles)30 Push Ups Target Time each set: 1

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WORKOUT OF THE DAY, NOVEMBER 22ND 2020

Happy Monday LCF Ohana! There will be no evening class/open gym on Thursday November 26th. We will have our 6-10am Open Gym and our 8am CrossFit class. WOD: #dragon ball z AMRAP 12 Minutes24 Wall Balls (20/14)24 Toes to bar Competitor Target Reps 200+ #3

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WORKOUT OF THE DAY, NOVEMBER 20TH 2020

WOD: 2020 Games – Toes to Bar/Lunge Workout 30-20-10Toes-to-bar **Scale to Hanging knee raise or Ab Mat Sit Ups -ad light weight if desiredKettlebell lunge (yards) (2×70/53) **Scale to 53/35lbs *Athletes must lunge with the kettlebells in the rack position. *30 Yards is 90ft –

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WORKOUT OF THE DAY, NOVEMBER 19TH

WOD: #thirsty thursday For time: 40-30-20-10 Cal Row Kettle Bell Swings (70/53lbs) Athletes choice on Russian or American Burpees *After 40s complete :40 sec plank, after the 30s complete a :30 sec plank, after the 20s complete :20 sec plank, and after the 10s complete

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WORKOUT OF THE DAY, NOVEMBER 17TH 2020

WOD: #scuba steve For time, partitioned any way:300 Double Unders (450 Single Unders)30 Muscle Ups *Scale to 30 Chest To Bar Pullups, Regular Pullups or Ring Rows with 1 sec Pause at top-rest 1:1-For time, partitioned any way:150 Air Squats15 Rope Climbs * Sub Peg

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WORKOUT OF THE DAY, NOVEMBER 17TH 2020

WOD: #partner DT (25 min Cap) 10 Rounds12 Deadlifts (135/95) Rx+155/105 *Scale 115/759 Hang power cleans (135/95) Rx+155/105 *Scale 115/756 Push jerks (135/95) Rx+155/105 *Scale 115/75*Partner completes entire round then rest while partner completes round. Each Partner will complete 10 Rounds (20 Rounds total) CASHOUT:

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WORKOUT OF THE DAY, NOVEMBER 16TH 2020

Happy Monday LCF Fam! We will be doing the WOD and Back Squat Strength in class today. WOD: 21-15-9Dumbbell Front Squats (2×50/35) *Scale to 35/25lbsAssault Bike Calories (Ladies 18-12-6)-Rest 1:1-21-15-9Assault Bike Calories (Ladies 18-12-6)Burpee over Dumbbells-Rest 1:1-21-15-9Burpees over DumbbellsDumbbell Front Squats (2×50/35) *Scale to 35/25lbs

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WORKOUT OF THE DAY, NOVEMBER 13TH 2020

We will be doing the WOD and Front Squats today for class. This is a long wod with a lot of movements. Please be on time and ready to roll for class. We do have both the 8am and 9am class on Fridays! WOD: #a

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WORKOUT OF THE DAY, NOVEMBER 12, 2020

WOD: 50-40-30-20-10 Russian KB Swings (53/35lbs) Rx+ 70/53lbs Alternating Body Lunges (R/L=2) Double Unders (X2 Single Unders *After Each Round 20/15 Cal Bike CASHOUT: 1-3 Rounds 10 Single Arm Crush Curl 20 Bench or Ring Dips :30 Plank (Weighted)

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WORKOUT OF THE DAY, NOVEMBER 11TH 2020

We will be doing the WOD and the Clean Work today in class! WOD: #the good, the bad and the ugly AMRAP 15:00 90 Wall Balls (20/14)600m Run (Scale to 400m Run)30 Deadlifts (225/155) (Scale to 185/115lbs) Target is 1 Round + 90 Wall Balls #cleans

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