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 minute 30 seconds to 1 Minute 45 seconds

Time Cap each set: 2 minutes

Scaling option:
5 sets (1 Set every 3 Minutes)
70 Double Unders (Scale to 100 Singles)
20 Push Ups

CASHOUT:

#Accessory fun

3-4 rounds
10 Glute Ham Raises
10 Bird Dogs (with 2 second pause at end range)
10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side)
100’ Single Arm Farmer’s Carry (Heavy) (Each side)

Glute Ham Raise
Bird Dog
Single Arm Dumbbell Step Up – perform as a lateral step up
Single Arm Farmer’s Carry

Optional WOD 2:

50/40 Calorie Ski 
50 Abmat Sit Ups 
50 Alternating V Ups
50 GHD Sit Ups *Scale to weighted abmat situps (35/25lbs)
-Rest 5 Minutes-
50 GHD Sit Ups *Scale to weighted abmat situps (35/25lbs)
50 Alternating V Ups
50 Abmat Sit Ups 
50/40 Calorie Ski

Target Time each set: sub 9 minutes

Time Cap each set: 12 minutes