07.05.19 Morning classes ONLY 5:30,9:30, 12:00

Warm Up
3 rounds
4 Turkish Get ups
10 hollow rocks
10 parallette shoulder extensions

Gymnastics Primer:
Every 90 Seconds
set 1: shoot thrus on parallettes x 10
set 2: handstand shoulder taps x 10 /scale to feet in pike
set 3: hollow to superman x 10

WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold

OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams

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).

07.03.19 No 6:30pm Class

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms

Primer: Bulgarian Split squats
3 sets of 10 reps each side- no weight

WOD
7mins AMRAP
Reverse Sled Drag 25m
5 Strict or Kip HSPU
Sled Push 25m
10 Kettlebell 2-arm Deadlifts

rest 3mins

7mins AMRAP
Assault Bike 15/12 Cals
12 Alternating Pistols (bodyweight)
9 push ups

*Sub Prisoner Box Step Up for Pistols today if needed

07.02.19

Warm Up
3 rounds of:

DB push press x 5 each side
DB single arm overhead reverse lunge x 5/side
DB single arm overhead carry x 25 yds/ side
DB single arm front rack carry x 25 yds./side
DB half kneeling lift & chop x 8/side https://www.instagram.com/p/BnrWEkWlIpF/

Mobility:

1. Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/
2. Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/


Skill: box squats

5 sets of 4 reps with bar racked on the back @45-55% of back squat- only add load to bar if you can keep good form

WOD
12:00 AMRAP
cal bike x 14/10
KB thrusters x 8 35/26#
lateral burpees over parallette x 6

07.01.19 Team of 3

Warm Up - 3 Sets Not for Time
A1. Jump rope Single Unders - 45-60sec
A2. Monster Banded Walk; 15m forward/15m reverse
A3. Single Leg Box Step Down (box height such that when one foot is on box the hip crease is below knee); 30X1; 4-6/leg
A4. Russian Kettlebell Swings; 12reps moderate load


Mobility
B1. KB 90/90 - 5 switches with 10sec/hold per set https://www.youtube.com/watch?v=D2ThOWxGbSI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b

B2. Banded Ankle Mobilization x 45 sec/side https://www.youtube.com/watch?v=vLHlNOvBaYM&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b



Skill: cleans

Muscle clean 3,3,3 @ 30%/35%/40%

Clean Segmented deadlift 3 seconds on the way up with 1 second pauses at 1" off the floor, at the knee, and at mid-thigh 5,5,4,4 @ 60%/65%/70%/75%

WOD
Team of 3
3 RFT
50 TTB
50 Box jump overs 24/20"
50 Power cleans

after each round all three team members run a 400m together

Round 1: 115/85 95/65 75/55
Round 2: 135/95 115/75 95/65
Round 3: 155/105 135/95 115/75

06.29.19 Only 7am and 8am classes today!

Make up Strength/Skill


WOD
Partner Up
For Time
200 wall balls 20/14
every 3:00 including at 0:00 run 200m together (200= white line by fence and back twice)
One work, one rest on the wall balls

06.28.19 Partner WOD

Warm Up
12:00 continuous

100m run
5 each side landmine press + reach thru to stretch the shoulder
5 ring rows
5 each side spiderman + reach lunges
5 each side DB snatch

then... 2 sets of 6 face pull + Y press with OHS
https://www.youtube.com/watch?v=fB5uooHxhQ8&feature=youtu.be

then...

Mobility: https://www.instagram.com/p/Byp3_NUHBfy/drill for improving the OHS position


Skill: snatch balance + OHS

6 sets of 1 snatch balance + 2 OHS
start at 50% 1RM snatch and build load




WOD
with a partner
10 rounds each
200m row
one partner finishes the 200m row before the other partner can start on the same rower. Don't reset the rower. Time after 20 total rounds is your team score.