Workout of the Day

WORKOUT OF THE DAY, DECEMBER 3RD 2021

We will be doing WOD and CASHOUT in class today. OLY Strength will be optional during open gym. WOD: #FULL SEND FRIDAY 20-16-12-8-4Box Jump Overs (24”/20”) 15-12-9-6-3Chest to Bar Pullups *Scale to Pullups or Ring Rows (2 sec to lower/1 sec at top) **Can also

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WORKOUT OF THE DAY, DECEMBER 2ND 2021

WOD: #sweaty mess remix 0-5 MIN: 7 Devils Press (2)35/25lbs 14 Toes To Bar or Grasshoppers/Mountain Climbers (R/L=2) OR 10 Paralette Pass Throughs – Forward and Back =2 500m Row or Run 5-10 MIN: 7 Devils Press (35/25) 14 Toes To Bar or Grasshoppers/Mountain Climbers

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WORKOUT OF THE DAY, DECEMBER 1ST 2021

WOD: #drago AMRAP 15 Minutes 10 Handstand Pushups or 10 Hand Release Pushups Rx+50’ Handstand Walk20 Wall Balls (20/14)5 Deadlifts 275/185lbs *Scale to 225/155lbs Rx+(315/225) Goal is 4+Rounds. STRENGTH: #squat2 x @80%2 x @85%1 x @90%1 x @95%1 x @100% + CASHOUT: 2-3 sets:7 Single

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WORKOUT OF THE DAY, NOVEMBER 30TH 2021

WOD: #On Tuesdays we Thrust AMRAP 4 75 Double Unders *125 Singles **10/8 Ski 15 Thrusters (95/65lbs) *Scale to 75/55lbs **DB Thrusters 50/35lbs or 35/25lbs 50 Double Unders *75 Singles **8/6 Ski 10 Thrusters 25 Double Unders *40 Singles **6/4 Ski 5 Thrusters Max Calorie

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WORKOUT OF THE DAY, NOVEMBER 29TH 2021

Aloha LCF Ohana! We will be doing the WOD and #BackSquat Strength in class today. WOD: #monday funday 10 rounds (Strict 20 min Cap) 15/12 Cal Bike Erg/Ski or Row *11/8 Cal Assault Bike 10 Toes to Bar *Scale to Hanging Knee Raise, Alternating V-Ups

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WORKOUT OF THE DAY, NOVEMBER 26TH 2021

We will be doing WOD and Front Squats in class. WOD: #Open 14.4 AMRAP 14 Minutes 60 Calorie row50 Toes to bar *Hanging Knee Raises *Weighted Ab Mat Sit Ups (14/10)40 Wall Balls (20/14)30 Power Cleans (135/95) *DB Power Cleans (50/35) or KB Swings (70/53lbs)20

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WORKOUT OF THE DAY, NOVEMBER 25TH 2021

WOD: EMOM 20 #thanksgiving sampler Min 1: 1 Round of Cindy (5 Pullups + 10 Pushups + 15 Squats). *Scale to 5 Ring Rows, 7 Pushups, 9 Air Squats Min 2: 12/9 Cal Bike/Row/Ski *Approx :45sec Min 3: 10 KB Swing + 5 Body Weight

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WORKOUT OF THE DAY, NOVEMBER 24TH 2021

Holiday Schedule: Thursday, November 25th – Regular Morning Hours – 6am-10am Open Gym. 8am Class only! Closed for PM class and open gym. Regular Hours resume on Friday, November 26th WOD: #power up AMRAP 11 8 Burpee Box Jumps (24/20) 8 Power Cleans (135/95lbs) *Scale to

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WORKOUT OF THE DAY, NOVEMBER 23RD 2021

Aloha! We will be doing the WOD and Deadlift STRENGTH in class today. Other pieces can be done during open gym. Holiday Schedule: Thursday, November 25th – Regular Morning Hours – 6am-10am Open Gym. 8am Class only! Closed for PM class and open gym. Regular

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WORKOUT OF THE DAY, NOVEMBER 22ND 2021

WOD: #give thanks 50 Air Squats25 Dumbbell Snatches (70/50)50 Air Squats-rest 1:1-25 Pistols *Scale to Alternating DB Lunges 50 Dumbbell Snatches (50/25)25 Pistols *Scale to Alternating DB Lunges Target Time 4 min (set) Cap Time 6 min (set) Competitor Version: (Open Gym) 50 Air Squats25

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