Friday 191018

Week 1 winners MVP: Brock Murray and Cash Gallegos  for outstanding gut check performance during 20.1. Spirit of the Games:  Kat Steele for never ending judging and cheering on LCF athletes during 20.1   Dynamic Warm Up- Mobility Prepare for: A.WOD CF Open 20.1 Complete as many rounds as possible in 20 minutes of: 4 […]

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Wednesday 191016

We are in week 2 of the LCF OPEN. As a reminder, when you do the workout on Friday ENSURE that you are listing the points you need credit for. 1 Point for doing the WOD, 1 Point for REPRESENTING your teams color and 3 points if you SHOW UP on Friday NIGHT and support […]

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Tuesday 191015

Dynamic Warm Up- Mobility Prepare for: A.Strength E3MOM total 15 minutes Barbell Bent Over Row 8-8-8-8-8  Weighted Lunge step 8-8-8-8-8.  Use the heaviest weight DB/KB you can for each set. (8 steps. 4 each leg)   B.WOD  Run: 6x 400 m, Each for time: V-ups 20 between each Run  Rest 2 min between each run.  Rest includes […]

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Monday 191014

Dynamic Warm Up- Mobility Prepare for: A.Strength  E3MOM 18 min Clean Pull 5-5-5 Use the heaviest weight for each set. Goal is to work up to 80-110% 1RM. https://www.youtube.com/watch?v=yvLFBjQzNCw&feature=youtu.be Then Squat Clean 5-5-5.  As heavy as possible for the day.  B.WOD  5 rounds for time of: 35 Double Unders 5 Strict Handstand Push-ups 5 Hang […]

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Friday 191011

Dynamic Warm Up- Mobility Prepare for: A.WOD  CrossFit Open 20.1 10 rounds for time of: (Rx’d 16-54) 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees Teenagers […]

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Thursday 191010

Dynamic Warm Up- Mobility Prepare for: A.WOD Death by 40′ Then.. For time: 50 Dumbbell Busters 50/35 B. ROM WOD: Lizard Pose Twisted Lizard Happy Baby Supine Lizard Reclined Figure Four  

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Wednesday 191009

Dynamic Warm Up- Mobility Prepare for: A.WOD 3 rounds for time of: Run 400 m 15 Deadlifts, 205/145 lbs 12 Dumbbell Push Press, 50/35 lbs (two dumbbells) 9 strict roll through/shins to bar B. Accessory Work & Cool down Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Kneeling Lay […]

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Tuesday 191008

Farewell to Craig as he embarks on a new adventure. Craig and Sheri will both be moving to South Carolina soon. They both will be missed. 🙁 Are Deep Squats Safe??  https://thebarbellphysio.com/the-safety-of-deep-squats/?ck_subscriber_id=472387513 Dynamic Warm Up- Mobility Prepare for: A. Strength: E4MOM total 30 minutes Overhead Squat 2-2-2-2-2-2-2.   Use the heaviest weight you can for […]

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Monday 191007

Dynamic Warm Up- Mobility Prepare for: A.WOD 10 rounds, each round for time, of: 1 Rope Climb, 15 ft 10 Burpees 15/10 Row Calories Rest 1 mins between each round.  Then 25 Toes-to-bars:  Strict as long as possible Stone Hold, pick load, 5 mins 25 Toes-to-bars Score: time Score number of sets; goal is in […]

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Friday 191004

Dynamic Warm Up- Mobility Prepare for: A.Strength Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 8 @ 75% 1 x 8 @ 80%  A.WOD: Buy in 20 R Pistols 20 L Pistols  2 Rounds, each round for time, of: 800m Run 400m Dumbbell Farmers Carry, green/blue 10 Back Squats,@ […]

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