Workout of the Day

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

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

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

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

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

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

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

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

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

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