Wednesday - don’t forget!

Don’t forget...please do NOT park in front of our neighbors building please. Thanks!

 

Lift:

15 minutes to complete

 7 sets of

1 Power snatch

1 hang squat snatch 

 

Wod

 3 Rounds of

100 Double unders 

20 Burpee over bar

10 Power snatch 135/95

 

Post Wod work

20 Back squats 

3x500 M row

3x400 M run

 

 

Tuesday

Lift:

E.m.o.m. for 12 minutes

1 Squat clean thruster

Try to increase in load every minute. Go for a new max on the last minute if it feels good!

Wod

21, 15, 9, of

Squat cleans 155/105

Hand stand push ups

 

Post wod work

1 minute chin over the bar hold (try to get the minute in as few sets as possible)

1 minute dead hang

2 minute plank 

 

Monday. Normal class hours

Please note:

If you come to the 9 a.m. class, please do not park in front of the neighbors building until I straighten some things out. Thanks!

"Lumberjack 20"

20 Deadlifts (275/205)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 DB Squat Cleans (45/25)
Run 400m

 

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.

Post wod strength and conditioning

20 back squats- if you got all sets unbroken last week, add some load!

3x500 M row

3x400 M run

 

Friday chipper- nutrition group starts on Monday

Jan 12,2017

wod:  

10 min amrap: 

10 medball sit-ups  

5 thrusters 115/75

 

rest 3 minutes

 

10 min amrap  :

10 kB swing 53/35

10 deficit pushups 45/25

 

then 3 minutes amrap 

max rep power cleans 115/75

 

post wod work : 

20 rep back squat  

3x 500 m row

3x 400 m run

mobility  

 The best diet is long-term sustainable & works for your lifestyle!!


CrossFit Loomis- our next 8 week session nutrition group starts MONDAY!! How can we help you?? Make sure your nutrition is helping you reach your health & fitness goals. Message me for more details.

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Thursday

Jan 11,2017

wod:  

40 min time cap

Matt 16

For time:
16 deadlifts, 275/185
16 hang power cleans, 185 /135
16 push presses, 135/95
Run 800 meters
16 deadlifts, 275/185
16 hang power cleans, 185/135
16 push presses, 135/95
Run 800 meters
16 deadlifts, 275/185
16 hang power cleans, 185/135.
16 push presses, 135/95

use 1 bar.  

Modified weights

A: 225/155, 155/105, 115/75

B: 185/135, 135/95, 95/65

C: 135/95, 95/65, 75/55