Here’s the rest, for the best

That’s you guys!



For Time:
75 Power Snatches (75/55)


Holy cow.

For Time:
Squat Cleans (95/65)
Double Unders
Deadlifts (185/125)
Box Jumps (24/20)
*Begin each round with 50′ Bear Crawl*

scale me please!!!

Lana Jimmy and I will deliberate and decide how best to modify/teamify/simplify this monstrosity for general consumption 🙂 What a doozy!


Cargo Net!!

5 2 KB Clean and Jerks 53/35 while your buddy climbs it, if you finish while they’re still on it, hold ‘em until they get down and release you to climb.

Gym is closed Monday at Noon, and all day Tuesday

***SNOW DAY!! The gym is open, Lana is until Noon. I’ll post a home workout version below the gyms session. Put a snipped on IG and tag us! For clarity: THE GYM WILL BE CLOSED AT NOON MONDAY THE 4TH, TO REOPEN WEDNESDAY FEBRUARY 6TH, THE GYM IS ALSO CLOSED TUESDAY FEBRUARY 5TH***

Congrats on all you who made it through the challenge this weekend! It’s not easy but it’s also worth it. I feel like there’s a path/method/way here…



20-min AMRAP:
2 Muscle-ups
8 KB Swings (70/53)

Home Version:
4 Chair Dips
8 Piked Handstand Push-ups
16 Jumping Squats
Max Rounds in 20 minutes

Scaled Version:
4 Chair Dips
8 Push-ups or knee push-ups
16 Jumping Squats or air squats
Max Rounds in 20 minutes

***Your trainer advises you to make the arm stuff difficult and strict, so that you don’t do 500 air squats :)***
Post to comments how many rounds you got!!


Home Workout:
50 Mountain Climbers
50 Hollow Rocks
50 Back Pack Sumo Deadlift High Pulls
5 Rounds for Time

400m Row
21 GHD Sit-ups
400m Row
15 GHD Sit-ups
400m Row
9 GHD Sit-ups Ffor Time

Home version:
25 Burpees
40 Lying Leg Raises
25 Burpees
80 Lying Alternating Leg Raises
25 Burpees
40 Candlesticks (Leg raise/hollow rock and then shoot your feet towards the ceiling and reach your legs up as high as possible.
For Time

The week always ends with W, T, F 🙂

A few reminders guys! This coming Tuesday is “The Friendly Fifth of February” it’s a great time to being your friends, family, estranged co-chairwoman from last years volleyball team, to LCF to do a workout meet some friends, hang out for a bit. Any class is good, the workout is tailored to be “available” to everyone, and Lana and Jesse will (hopefully) be team teaching all day!

Also, January 31st starts our 1st annual two weeks of meat and veggies only challenge! Details on the nutrition blog!! Coffee is OK.

Wednesday: 3 Rounds for Time of: 400m Run, 15 Sandbag/Med Ball Over Shoulders 90/50, 9 Burpees

Thursday: Jerk for 1 Rep Max, drills to follow to shore up the area(s) in which you lack

Friday: LCF’s Sprint Triathlon: For Time: 500m Ski Erg, 500m Row, 500m Bike We’ll do three heats in the session, and try to pair people up to go head to head for their “final” it’ll be fun that way.

Saturday: Team “Whitten”

Teams of two, split the reps in half, take turns doing reps through each move, run together, and have a blasty!

5 Rounds:

22 KB Swings (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wallball Shots (20/14)

Whitten: Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Well, since Sunday was a rest day…

Let’s get to it!

Military Press Max 5
Strict Pull-up for Max 5

work sets back and forth

Tuesday: I think we might cut back the number of reps on the back squat. Or the number of rounds, heck, maybe both! I’m stoked that your rope climbing work will start to pay off for some of us!!


10 Rounds:
1 15′ Rope Climbs (Start Seated)
29 Back Squats (95/65)
20m DB Farmer Carry (70/55)

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Finish strong!

I like writing workouts, I really do. It’s a wonderful gift that CrossFit’s given me; to be able to muse and ruminate and postulate, until I come up with a challenging set of exercises that will develop us into better athletes, and dare I say, humans.

High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch.

Do the Complex for Max


Wear 20lb-ish Weight Vest, backpack, plate carrier, or hug a Med Ball

For Time:

50 Ankle Banded Low Walking Steps Forward
50 Ankle Banded Low Walking Steps Backward
[Take off the band]
50 Walking Lunges
25 Lateral Step-ups Right 20”/16”
25 Lateral Step-ups Left 20”/16”
25 Right Legged DB RDL’s 35/20
25 Left Legged DB RDL’s 35/20
50 Alternating Single Leg Seated Box Jumps Jump to:16-20”/Sit on:12-16”
50 Backward Walkling Lunges For Time


As a team of three all working at the same time complete the reps below. On the run, toss the ball around to each other while you run. Bikers use ankle weights, and rowers put a band around your knees, embrace the nasty 🙂 Communicate so that you don’t do too many Burpee Pull-ups!!

For Time:
1-mile Medball Run (20/14)
60 Burpee Pull-ups
800m Medball Run (20/14)
30 Burpee Pull-ups
400m Medball Run (20/14)
15 Burpee Pull-ups

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

After Last week, what’s next??

This. Await the rest of the week in due time, you “planners” 🙂

7 Muscle-Ups, 100 double unders 3 Rounds for Time

Front Squat Max 5, and Rope climb stuff!


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

20-min AMRAP of:

1 15′ Rope Climb
400m Run


15-min AMRAP of:
8 Freestanding HSPU
1 15′ Rope Climb

U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

You aren’t going to get the butt you want by sitting on the one you have


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