Workout of the Day

WORKOUT OF THE DAY, MAY 30TH 2022

Aloha LCF Ohana! In honor of Memorial Day we will be doing our annual Memorial Day Murph workout. We will have Open Gym from 6-8am and 8am and 9am Classes. (If you are doing Open Gym from 6-8am and doing Murph during that time, please

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WORKOUT OF THE DAY, MAY 27TH 2020

WOD: #friday…cause you know this man With a 30:00 Running Clock: 30 Power Cleans (135/95) [115/75] RX+155/105 Non Barbell – DB Power Cleans 50/35lbs 30 Chest to Bar Pull Ups *Scale to Pullups or Bent Over BB Rows 30/18 Calorie Echo/AAB *Row/Ski/Erg Bike 43/30 Cal

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WORKOUT OF THE DAY, MAY 26TH 2022

WOD: #Thirsty Thursday AMRAP 20 Climb the Ladder 10 Calorie Ski Erg, Row or Bike 10 Walking Lunge Steps 10 Calorie Bike Erg, Row or Ski 10 Air Squats 20/20/20/20, 30/30/30/30, etc… CASHOUT: 3rds 25 Heavy Russian KB Swings 20 Ab Mat Sit Ups 10

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WORKOUT OF THE DAY, MAY 25TH 2022

WOD: 10 Rounds 2 Power Snatch 135/95lbs Rx+155/105 – Can do Squat Snatch 10/8 Calorie Row or Bike Erg, 30 Double Unders *45 Single Unders *5 Cal Ski 22 Min Cap STRENGTH: EMOM 5 2 Hang Squat Snatch + 1 Overhead Squat Then.. 1 Complex

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WORKOUT OF THE DAY, MAY 24TH 2022

WOD: AMRAP 3 3 Burpee Pullups (Rx+ Burpee Bar Muscle Ups) 6 Wallballs 20/14lbs Rx+30/20 2:00 Rest AMRAP 4 4 Burpee Pullups (Rx+ Burpee Bar Muscle Ups) 8 Wallballs 20/14lbs Rx+30/20 2:00 Rest AMRAP 5 5 Burpee Pullups (Rx+ Burpee Bar Muscle Ups) 10 Wallballs

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WORKOUT OF THE DAY, MAY 23RD 2022

We will be doing the WOD and STRENGTH in class. Finisher is just that…a finisher…if you feel up for it..have at it! WOD: AMRAP 20 400m Run (800m Bike) 10 Box Jump Overs 24/20″ 10 S-DB Shoulder to OH 50/35LBS RX+70/50 400m/15/15, 400m/20/20, etc… -Pace

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WORKOUT OF THE DAY, MAY 20TH 2022

Happy Aloha Friday! We will doing the WOD and STRENGTH in class today. CASHOUT and BODYBUILDING to be done on own during Open Gym. *If not doing Strength due to no barbell, complete the CASHOUT instead. WOD: #looks easy on paper 3 Rounds (12 Min

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WORKOUT OF THE DAY, MAY 19TH 2022

WOD: #recharge your batteries 3 Rounds (21 min Cap) 800m Run, 800m Row/Ski, and 1600m Erg Bike/Assault Bike* 21 KB Sumo DLHP 70/50lbs 21 KB Russian Swings 70/50lbs 21 Ab Mat Sit Ups *Athlete will switch each round from Run, Row or Bike, doesn’t matter

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WORKOUT OF THE DAY, MAY 18TH 2022

WOD: 3x AMRAP 5 / 2:00 Rest Climb the Ladder 3 Back Squat (135/95) [115/75] Rx+155/105 3 Burpee Box Jumps 24/20″ 6/6, 9/9, etc.. *Start over on each AMRAP. Barbell comes from the ground every set. The BBJ are not overs and can be lateral

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WORKOUT OF THE DAY, MAY 17TH 2022

WOD: AMRAP 12 5 Burpee Pullups Rx+Ring or Bar Muscle Ups (whatever keeps you moving) 10 Alternating S-DB Hang Clean and Jerk 50/35 Rx+70/50lbs 10 Alternating S-DB Goblet Lunge Steps 50/35 Rx+70/50 STRENGTH: Deficit Deadlift 2″ (No deficit if compromises form) Every 2:00 for 10:00

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