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.
General Warm Up (5-12)
3 rounds:
20 Plate Hops
10 Alternating Step Up
10 V-up
Specific Warm Up (12-30)
BJO/Step up:
5 Box Jump (step down, lower height)
6 Box Jump Over (workout height)
6 DB Step Up (figure out how they want to hold DB)
Pullup/T2b:
5 Kips + 10 Scap Pulllups + 5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Pullups
5 Knees above hips
5 Toes to Bar
Push Press:
5 Strict Press
5 Dip, hold, press (hold :01 in dip each rep)
5 Push Press (no pauses)
Then… build to workout weight
RXConditioning (30-50)
“20:00x 25 Finale”
20:00 AMRAP
25 Pull up
25 Box jump over (24/20’)
25 Push press (95/65lb.)
25 Toes to bar
25 step up (24/20’) (50/35lb. Single DB, held anyway)
Intermediate: Banded pull up, 75/55lb., hanging leg raises, 35/20lb. DB step up
Baseline: Banded pull up or ring row, custom box height, 35/15lb., V-Up, custom box height step up
(55-60)
Reverse Tabata L-sit
*8 sets of :10 on/ :20 off. Goal is hold the :10 unbroken each time. Scale by only extending 1 leg, tuck hold, or floor version
Floor version:
(0-5)
Today we celebrate 2025 with a benchmark style workout “20:00x 25”. We all work for 20:00 through this chipper and the question is, how many times can you get through? The loads you pick to use should be on the lighter side. If 95/65lb. is so heavy you can’t do 10 quick push presses with it unbroken, scale back. You should feel like you can make it to 25 in 2 sets and after some fatigue, maybe 3 with quick rest. Push the tempo and finish the year strong!