12.22.2020

HOT START -Warm up

4 rounds -

warm up / increase pace per round:

15/12 Cal Bike or  20/15 cals row

10 Alt Cossack Squats/leg

10 empty barbell snatches

15 Anchored Feet Sit Ups

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4

open book stretch x 4/side

Cuban Press x 10

Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts


WOD

"Coming to Town"
3 rounds

9 ring rows

7 lateral hops over barbell
5 thrusters
rest 3:00
repeat 3 rounds


At home version

"Coming To Town"
3 rounds

10 alternating DB squat cleans

5 push press left side
10 alternating DB snatch -5/side
5 push press right side
10 alternating devil's press- 5/side
rest 3:00
repeat 3 rounds

12.15.2020

Warm up
2 rounds
5 empty bar deadlifts
5 empty bar hang power cleans
5 empty bar strict press
30 second overhead bar hold- locked out, tuck rib cage

Strength (10:00)
every 2:00 for 5 sets
9 deadlifts
6 hang power cleans
3 push jerks

starting at your 50% clean & jerk max and building load

AT Home Strength
5 sets
8/side bird dog rows
8/side DB high pulls
8 v- ups or tuck ups


"Triplets"

15:00 EMOM
min 1- hang squat cleans x 5 @ 65-70% make these touch and go
min 2- 30 DUs- sub practicing DUs or single unders x 60
min 3- 1-3 muscle ups, 7-10 ring rows or 7-10 Russian push ups


AT Home
"Triplets"
15:00 EMOM
min 1- DB hang squat cleans x 5
min 2- 30 DUs or 15 each side reactive step ups
min 3- 3 wall walks- holding tight hollow or try the Russian push ups x 7-10
https://youtu.be/zzgT_wqxCmI

Russian push up


https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps

06.28.2020 Swim WOD

Hero WOD Tully

• 4 Rounds For Time

• 200 meter Swim

• 23 Dumbbell Squat Cleans (2 x 40/30 lb)

Meet at Lake Harriet South Beach

9:15am all levels are welcome

Bring dumbbells if you have them

U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, PA, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his son Slade.

The "Tully" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 23, 2012 (120823).

05.16.2020 Hero WOD Saturday

Warm Up
2 rounds200m run or 1:00 jumping rope or jumping jacks10 goblet squats- slow to fast tempo
5/side KB RDLs- slow to fast
5/side hip hurdles
10 each direction leg swings- forward/backward and lateral

Mobility
hip wind up stretch https://www.instagram.com/p/B_xA0ATDR72/

 "Helton"                         

3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survivedby his mother, Jiffy Helton.

The "Helton" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, September 10, 2010 (100910).

07.04.19 Lumberjack 20- Class 8 and 9am ONLY

Warm UP
Coach led dynamic warm up

Barbell warm up
5 reps of each movement
Good mornings
Back squats
Elbow rotations
Behind the neck presses
RDL
Front squats



Lumberjack 20
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

On November 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The "Lumberjack 20" Hero WOD was first posted on crossfit.com as the workout of the day for December 5, 2009 (091205).

09.18.18

Warm Up

3 reps KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
 Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side
 

https://www.youtube.com/watch?v=pL_ywlJUOQ0

Mobility for ankles:
1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3-5 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep bodyweight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.

2. Support Squat Hold- hold for 30 seconds and do 3-5 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT

Skill: back squat
8-8-8-3-2
8s- 60ish%
3 and 2 reps- heavy 85+%

WOD
For Time
40' DB front rack lunges
20 DB squat cleans
40' DB front rack lunges
RX- 50/35
Scaled- 35/20