Workout of the Day

WORKOUT OF THE DAY, DECEMBER 1ST 2020

WOD: #TNT AMRAP 10 Minutes (Target 6-10rds)10 Box Jumps (24/20)10 Push Ups10 Toes to Bar -Rest 5:00 before part 2- #TNT Part 2 For time: (Target time sub 6, Time Cap 8 min)40 Toes To Bar40 Push Ups40 Box Jumps (24/20) *Scale to 7 Reps

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WORKOUT OF THE DAY, NOVEMBER 30TH 2020

WOD: #ACDC For Time:50 Deadlifts (95/65)35 Hang Power Cleans (95/65)20 Bar Facing Burpees35 Hang Power Cleans (95/65)50 Deadlifts (95/65)-rest till 15:00-For time25 Deadlifts (135/95)15 Hang Power Cleans (135/95)20 Bar Facing Burpees15 Hang Power Cleans (135/95)25 Deadlifts (135/95) *Target time sub 8 min. Time cap 10

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WORKOUT OF THE DAY, NOVEMBER 27TH 2020

WOD: #spirit bomb Individual Option:35 Dumbbell Steps ups (2x50s/35s) (24/20) *Scale to 35/25lbs **Can also use 95/65lbs on barbell150’ Bear Crawl (Rx+Handstand Walk)25 Dumbbell Step Ups (2x50s/35s) (24/20)100’ Bear Crawl (Rx+Handstand Walk)15 Dumbbell Step Ups (2x50s/35s) (24/20)50’ Bear Crawl (Rx+Handstand Walk) Target time 15 min

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WORKOUT OF THE DAY, NOVEMBER 26TH 2020

Aloha LCF Ohana! Open Gym 6am-10:30am. CrossFit class at 8am. No evening hours. Normal schedule on Friday. Mahalo! WOD: #turkey trim down EMOM 30 Min 1: 12/10 Cal Bike (Rx+15/12 Cal Bike) Min 2: 10 KB Hammer Curl + 10 KB Swing (53/35lbs) *Scale 35/26lbs)

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WORKOUT OF THE DAY, NOVEMBER 25TH 2020

WOD: #vegata AMRAP 4 Minutes9 Burpee Pullups (Rx+Burpee Ring Muscle ups)21 Overhead Squats (95/65)-Rest 4:00-AMRAP 4 Minutes6 Burpee Pullups (Rx+ Burpee Ring Muscle ups)15 Overhead Squats (115/75) Rx+135/95 -Rest 4:00-AMRAP 4 Minutes3 Burpee Pullups (Rx+Burpee Ring Muscle ups)9 Overhead Squats (135/95) Rx+185/125 *Can scale Overhead

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WORKOUT OF THE DAY, NOVEMBER 24TH 2020

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: #goku 5 sets (1 Set every 3 Minutes)100 Double Unders (150 Singles)30 Push Ups Target Time each set: 1

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WORKOUT OF THE DAY, NOVEMBER 22ND 2020

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

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WORKOUT OF THE DAY, NOVEMBER 20TH 2020

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 –

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WORKOUT OF THE DAY, NOVEMBER 19TH

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

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WORKOUT OF THE DAY, NOVEMBER 17TH 2020

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

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