Monday, November 20, 2017

Monday 20 November 2017

STRENGTH


10 min EMOM
3 Front squats
Athlete picks load




METCON


15 min AMRAP


5 Wall Balls 20/14#
5 Thrusters 115/95 scaled 95/75#
5 KB Swings 53/35#



Thanksgiving Week Schedule

Mon-Wed- Normal Hours


Thursday- Closed


Friday- 1130-1300


Saturday 10:30


Enjoy your Holiday!

Friday, November 17, 2017

Saturday 18 November 2017

WARM UP

200m jog
1lap high knees
1 lap carioca
1lap shuffle
1lap inch worm
10 air squat
10 kip swing
10 pass/atw

LUMBERJACK 20

20 Deadlifts 275/185#
Run 400m
20 KB swings 70/53#
Run 400m
20 Overhead Squats 115/85#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20#
Run 400m
20 Squat Cleans 95/65#
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.

Thursday, November 16, 2017

Friday 16 Nov 2017

WARM UP

3 rounds

200m run
5 bb thrusters
5 good mornings
20 sec Sampson stretch each side

10 unbroken double under

METCON

Complete as many rounds as possible in 20 mins of: 10 Burpees 20 Overhead Lunges, 95/65 lbs 30 Double Unders

http://www.chrisstroud.net/crossfit-handstand-push-up-progression-template/

Wednesday, November 15, 2017

Thursday 15 Nov 2017

WARM UP

1lap high knees
1lap butt kicks
1lap shuffles
1lap inch worm
1lap burpee broad jump
10 bb press
10 kip swing
10 shoulder sweeps
10 pass/ATW

STRENGTH

Deadlift 1RM

focus on technique rather than weight.


METCON

For 3 cycles:
AMRAP in 3 mins of: 10 Box Jumps, 24/20 in 5 Handstand Push-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.


Some useful information

https://youtu.be/KSZogPDS9c0

Tuesday, November 14, 2017

Lumberjack 20 This Saturday

Wednesday 15 Nov 2017

WARM UP

3 rounds
Run 200m
5 squats
5 bb strict press
5 bb good morning

SKILL

100 double unders for time

METCON

Complete as many rounds as possible in 10 mins of: 5 Strict Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood