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
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 –
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
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
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:
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
Kama’aina, local residents, your first session is FREE! Come on in and experience the WOD, LOVE, and ALOHA.