WOD – Sun, Dec 21
LCF Annual New Year Throwdown
January 3 2026 @ 0800-1130
Get signed up on the white board no later than 29 December.
Teams of 3 will be drafted by LCF coaches in the following categories:
RX
Scaled
Novice
$15 person buy in.
January 3 2026 @ 0800-1130
Get signed up on the white board no later than 29 December.
Teams of 3 will be drafted by LCF coaches in the following categories:
RX
Scaled
Novice
$15 person buy in.
Warm Up
Strength/Build Up and beyond
5 Rounds, 2:30 each round:
Perform 3 Squat Cleans, not TNG.
Add weight each round, if form allows, aiming to build to, or above WOD weight.
Five by Three (AMRAP – Rounds)
Five 3-min AMRAP’s in 19 minutes
3 Squat Cleans (135/95)
6 Strict Pull-Ups
9 Push-Up
1 minute Rest
Repeat 5 times total
Scaling Options:
Reduce Weight on Cleans
Use band(s) on pull-ups
Use band(s) on push-ups or on knees
Coaches Choice