Workout of the Day

WORKOUT OF THE DAY, DECEMBER 30TH 2020

WOD: We will have our normal schedule this week with the EXCEPTION of Thursday 12/31 (No evening class or evening open gym) and CLOSED on 1/1 New Years Day. We will do the WOD and the #snatch in class today #larry the cucumber 2 sets25

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WORKOUT OF THE DAY, DECEMBER 29TH 2020

WOD: #bob the tomato AMRAP 21 Minutes7 Deadlifts (275/185) *Scale to 225/155 **Don’t go over 70% 1RM14 Box Jump Overs (24/20) (clear the box)42 Double Unders *Scale to 21 DU or 63 singles Target Rounds 10-12 CASHOUT: #accessory 4 rounds12 Bulgarian Split Squat (light) (each

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WORKOUT OF THE DAY, DECEMBER 28TH 2020

WOD: #veggie tales 5 Sets15 Strict Handstand Push Ups *Scale to Kipping, Strict DB Press 35/25lbs or Inverted HSPU21 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups27/21 Calorie Assault Bike or 38/30 Cal Row (OR 21/16 Calorie Echo Bike)-Rest 1:1

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WORKOUT OF THE DAY, DECEMBER 24TH 2020

WOD: #12 Days of Christmas 1 200m Run 2 Ring Rows/Pullups or Muscle Ups 3 Thrusters (50/35’s) or 115/75lbs 4 Front Rack Lunges (50/35’s) or 115/75lbs 5 Hand Release Pushups or Handstand Pushups 6 Deadlifts (50/35’s) or 115/75lbs 7 Ab Mat Sit Ups/Knee Raises or

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WORKOUT OF THE DAY,DECEMBER 23RD 2020

Aloha LCF Ohana and guests!  We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day.  We will have our normal schedule the following week with the EXCEPTION of

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WORKOUT OF THE DAY, DECEMBER 22ND 2020

Aloha LCF Ohana and guests!  We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day.  We will have our normal schedule the following week with the EXCEPTION of

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WORKOUT OF THE DAY, DECEMBER 21ST 2020

Aloha LCF Ohana and guests! We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day. We will have our normal schedule the following week with the EXCEPTION of

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WORKOUT OF THE DAY, DECEMBER 18TH 2020

WOD: #christmas cookies AMRAP 10 20/15 Cal Row *Scale to 15/10 20 Air Squats Rest 2 min AMRAP 10 20/15 Cal Bike *Scale to 15/10 15 Plate Ground to Overhead (45/35lbs) Rest 2 min AMRAP 10 200m Run *Scale to 15/10 10 Strict Pullups CASHOUT:

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WORKOUT OF THE DAY, DECEMBER 17TH 2020

WOD: #hot in hurr EMOM 27 Min 1: 8 Pushups + 8 Up/Downs + 8 Alternating Lunges (Scale to 7s or 6s or 5s – to be done by :45 sec mark Min 2: 12/10 Row or Bike (Scale to approx :45 sec work) Min

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WORKOUT OF THE DAY, DECEMBER 16TH 2020

WOD: #christmas fudge 25 Burpee Box Get Overs 30/24 Rx+(48/40)50/40 Calorie Assault Bike (OR 70/55 Cal Row)50 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)25 Bar Muscle-Ups *Scale to 25 CTB/Pullups+ 25 Bench Dips)50 Ab Mat Sit Ups (Rx+GHD Sit-Ups)50/40 Calorie Assault Bike (OR 70/55 Cal

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