WOD – Sat, Jan 3
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.
Intent
Warm Up
General Warm Up (5-8)
1:00 Row
1:00 Bike
1:00 Shuttle Run
Specific Warm Up (8-17)
10 KB Deadlift
10 KBS
10 Walking Lunge Step
3 Burpee Broad Jump
50′ Bear Crawl
Conditioning (Time)
RXConditioning (18-60)
For time in teams of 2:
400m run
300ft. Burpee Broad jump
400m run
1000m Row
400m run
300ft. Walking lunge
400m run
3k Bike
400m run
300ft. Bear crawl
400m run
100 KB Swing (53/35lb.)
400m run
Goal: Sub 34:00
Cap: 42:00
Intermediate: 35/20lb. KB, consideration for 300m runs vs. 400m prescribed
Baseline: 20/15lb. KB, 100-200m scale on run distance or equal time on erg (2:00)
Cool Down
(55-60)
200m Walk
(0-5)
Today we get after a fun partner style workout that mimics the flow of Hyrox style race. Today both athletes must complete each run and can split up the work within the gym as they see fit.