Chipper Friday

Wod

100 Wall ball

80 Sit ups

60 Pull ups 

40 Power clean and jerk 115/75

20 Power snatch 115/75

 

Post Wod work

20 Back squats

3x500 m row

3x400 m run 

Thursday. Open gym 9-12

WOD:

2 Rounds of

5 minute AMRAP

5 Strict press 75/55

10 K.b swings 53/35

 

2 Minute rest

 

5 Minute AMRAP

10 Push ups 

15 Sumo dead lift high pull (with kb from swings or bar from presses, depending on which weight is better for you)

 

2 Min rest

 

5 Minute AMRAP

20 Air squats

5 Toes to bar 

 

2 Minute rest before starting next AMRAP

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