Saturday 12.23.17

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Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Thursday 9.14.17

Benchmark alert! This Saturday’s 10am benchmark will be the Hero WOD “Bulger”

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

WOD

8 min AMRAP
20/15 cal row
10 DB thrusters @ 30% BW
rest 3 min
8 min AMRAP
40 double-unders
20/15 HR push-ups
rest 3 min
8 min AMRAP
20 box jumps 24/20
10/6 ring dips

Monday 8.21.17

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas Edison

Shout out to all competitors! Please consider registering for the Everyday Warrior 2017 Battle Series! This is a fun and challenging online competition that helps support local CrossFitters with cancer. 3 workouts total, one a week for 3 weeks during Saturday 10am classes (9/23, 9/30, 10/7). Check out all the details here. And get registered here.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
hips and psoas smash with lax ball 2 min each side

STRENGTH

front squat 

7 x 5 @ 80%

WOD

800/600m row CrossFit – The Stroke: Part 1
15 ground to overheads 135/95 Efficiency Tips Ground to Overhead
15 ring dips Exploring Ring Dip Errors
600m run Pose Running 101
15 ring dips
15 ground to overheads 135/95
800/600m row

Thursday 8.17.17

Benchmark alert! This Saturday’s benchmark workout will be “Bar Fight”

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat
5 x 7 @ 75%

WOD

3 rounds
500/400m row Rowing
15 ring dips Exploring Ring Dip Errors
25 toes to bar Efficiency Tips: Knees To Elbows/Toes To Bar
1 min rest

Tuesday 6.20.17

MOBILITY

partner internal rotation improvement (starts at 4:25 in video)

https://www.youtube.com/watch?v=mj22dprBQUM

lateral hip distraction w/ resistance band 2 min each side

STRENGTH

10 min EMOM to work up to today’s heavy single split jerk.

3,3,3,2,2,2,1,1,1,1

Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these

WOD

5 min AMRAP
5 burpees
5 pull-ups
(C2B pull-ups for FB athletes)

rest exactly 2 min, and then . . .

5 min AMRAP
6 ring dips
9 box jump overs 24/20
(30/24 for FB athletes)

Saturday 5.13.17

Image result for good lifting reps meme

Partner WOD

9am and 11am

50 cal row
50 box jump overs 24/20
50 deadlifts 185/125
50 wallballs 20/14
50 ring dips
50 wallballs 20/14
50 deadlifts 185/125
50 box jump overs 24/20
50 cal row

Benchmark WOD

10am

“Lumberjack 20”

20 deadlifts 275/185
400m run
20 KB swings 70/53
400m run
20 OH squats 115/75
400m run
20 burpees
400m run
20 C2B pull-ups
400m run
20 box jumps 24/20
400m run
20 DB squat cleans 2 x 45/35
400m run

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

 

Wednesday 5.10.17

Image result for good lifting reps meme

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side

STRENGTH

10 min to work up to and establish a 1RM snatch balance (use a rack and record your 1RM weight)

watch this…“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

focus on speed in the drop and meeting the bar with locked out elbows and active shoulders

WOD

for total time
1000/800m row
then
3 rounds
15 OH squats 95/65
15 ring dips