Monday 140630



A big shout out to Sylvia who ran the Western States 100 miler with a PR of 29:49:20! Yes, that is almost 30 hours of running…..100 miles. Way to go Sylvia you running, Crossfitting machine!

We will be  in a de-loading process for the next couple of weeks from the last strength cycle we just finished up. I witnessed allot of LCF PR’s in all lifts last week, strong work everyone!

Dynamic Warm-Up-Mobility
Prepare for…

WOD: Spy vs Spy
30 Burpees over the Bar
400m Run
15 Power Snatch
800m Run
15 Power Snatch
400m Run
30 Burpees over the Bar

L-1 #115/80
L-2 #95/63
L-1 #75/55 *

*Cash out– 200 pushups with a friend

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength and WOD  then:

Rest recover 7 min then:
5 sets of 2 cleans + 1 jerk

5 Rounds AFAP
4x Ground to over the shoulder w/ atlas stone
6x Lateral burpees over the stone
1x Atlas carry down the green in a bear hug

 1 Minute rest

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

ME- Floor Press * Find today’s max

For Time
Row 500m
30 – Bench Press (BW)
Row 1000m
20 – Bench Press (BW)
Row 2000m
10 – Bench Press (BW)


Perform 20-45min of skill/drills of:

3-5 hours later or before

Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates

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