Workout of the Day

WORKOUT OF THE DAY, JANUARY 27TH 2021

WOD: Aloha LCF Ohana! We will do the WOD in class today and if time permits we will do the Power Snatch + Snatch Strength portion. #surrender 4 rounds15 Chest to bar Pull-ups *Scale to Pullups or Jumping Pullups15 Ab Mat Sit Ups (Rx+GHD Sit

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WORKOUT OF THE DAY, JANUARY 26TH 2021

WOD: #the chain 10 rounds16/14 Calorie Row12 Alternating Dumbbell Clean and Jerks 50/35lbs (Rx+ 70/50)8 Burpees over rower Target time: 16-18 min Time Cap: 25 min Scaled version: 10 rounds14/12 Calorie Row10 Alternating Hang Dumbbell Clean and Jerks (35/20)8 Burpees over rower CASHOUT: 2-4 Rounds:30

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WORKOUT OF THE DAY, JANUARY 25TH 2021

Aloha LCF Ohana! Happy Monday. Today’s class focus will be WOD and then Back Squat/Front Squat Strength. Great video below regarding our Strength work and percentages: How to approach the percentages each day WOD: #blue sky AMRAP 4 Minutes1 Rope Climb (OR 5 Strict Pull-Up/Ring

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WORKOUT OF THE DAY, JANUARY 22ND 2021

WOD: (Our class goal will be to do WOD and both STRENGTH (Press and Deadlifts) #good vibrations6 SetsAMRAP 3 Minutes36/28 Calorie Assault Bike or 50/40 Cal Row (Want to be done in 1:30-2:00min)*Max DB Devil Press 35/25lbs and Max Chest to Bar Pullups *Athlete will

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WORKOUT OF THE DAY, JANUARY 21ST 2021

WOD: #chasing rainbows AMRAP 20 10-20-30-40-50 Russian KB Swings (70/53lbs) Step Back Lunges (Bodyweight) (R/L=2) Double Unders *After each Round complete 10/8 Cal Bike or Row *Go to 60, 70, etc until you hit the 20 min mark!!! CASHOUT: #thursday pump 2 sets 10 Bent

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WORKOUT OF THE DAY, JANUARY 20TH 2021

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open

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WORKOUT OF THE DAY, JANUARY 19TH 2021

WOD: #wakanda forever 15-12-9 Power Clean 115/75lbs (Rx+Sandbag Cleans 150/100)Burpee Box Get overs 30/24 (Rx 48/40)-Rest 3:00-12-9-6Power Clean 115/75lbs (Rx+Sandbag Cleans (150/100)Burpee Box Get overs 30/24 (48”) ACCESSORY: 3 Sets1:00 Easy Ski/Bike or Row10 Weighted Chin Pull-Up (moderate/heavy weight)1:00 Easy Bike, Row or Ski50’ Banded side

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WORKOUT OF THE DAY, JANUARY 18TH 2020

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open

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WORKOUT OF THE DAY, JANUARY 15TH 2021

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open

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WORKOUT OF THE DAY, JANUARY 14TH 2021

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open

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