WOD – Sun, Dec 28
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
Coaches choice
1st 7Min AMRAP (AMRAP – Rounds and Reps)
7 Min APRAP of:
100m Run
3 DB Front squat 50/35 35/25 25/15
6 Copenhagen plank 3 a side (2 sec pause)
9 DB Bench 50/35 35/25 25/15
Athletes can choose to go heavier on DB as desired.
5 Minute Rest
2nd 7 Min AMRAP (AMRAP – Rounds and Reps)
7 Min AMRAP of:
8/6 Cals Echo Bike
5 BB Situp 45/35 35/15
3 Deadlift 135/95 95/65 75/45
3 Power clean
3 Push press
6 Back squat
Cool Down
4-6 minutes Row bike Ski erg
Sunday Funday we attack a 2 separate 7minute AMRAPs