WOD/Events

Don’t forget our first annual fitness competition is this Saturday! Feel free to invite family and friends!
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7/13 Front Squat Back Squat
4 x 7/13 at 65% Rest 2:00
AMRAP 12:
200m run
12 Burpee Box Jumps 24/20 (Lateral Burpee to Box)
12 Toes To Bar

Deadlift
Find a 2RM
*20:00

15-12-9
Power Snatch 135/95, Fx:95/65
Ring Dips
Finisher:

Accumulate a 7:00 Overhead Plate hold
45/25, Fx:25/15

Free Class for anyone who wants to try CrossFit for the first time! It starts at 6:30pm with Coach Claire!
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HERO WOD:
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.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“Lumberjack 20”
For time:
20 deadlifts, 275/185
Run 400m
20 KB swings, 32/24
Run 400m
20 overhead squats, 115/80
Run 400m
20 burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 box jumps, 24/20
Run 400m
20 squat cleans, 115/80
Run 400m
Have athletes share barbells and run a stagger start
*Compare to 11/23/15

Strength of the Week
Monday: Front Squat
Tuesday: “Lumberjack 20”
Wednesday: Deadlift
Thursday: Back and Front Squat
Friday: Snatch
Saturday: “Black Lung”
Sunday: Power Clean
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Starting July 10th, we will be pursuing dominance over our Midline. Ensuring that we have trunk strength and stability as well as breath control under duress will create a more successful athlete and human. For the next eight weeks our leg strength will be a modified 7/13 Front Squat/Back Squat Cycle. After establishing a 1 Rep Max Front Squat, athletes will then take 90% (working max) and use it for percentage training over the next 8 weeks. Athletes will perform (4 x 7/13). 4 sets of 7 Front Squats then after racking the bar immediately go into 13 Back Squats (20 total reps each set) with 2:00 rest between sets. We will be squatting twice a week for alternating a Mon/Thur or Tues/Fri training week. This cycle will also support muscular endurance and hypertrophy (bigger stronger legs and butt).

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Establish a 1RM
Front Squat

3 Rounds
25 Push Press 95/65, FX:75/55
50 Double Unders
25 Sit ups
Finisher:

Accumulate 3 min L-sit hold on rings or parallettes

Skills Class starts at 12:30 today with Coach K who will be going over ring dips and rope climb technique!
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Weighted Pull Ups
5 x 3 (ME)
Rest 1:30 after Last Set
then One Max Effort Strict Pull ups

5 Rounds For Time:
4 Muscle Ups Fx: 8 C2B pull-ups
8 Toes 2 Bar
16 Air Squats
400m Run

Free Class is at noon for anyone looking to try CrossFit for the very first time!
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Power Snatch
00:00-12:00 Find a Heavy touch-and-go Power Snatch Triple
12:00-14:00 Rest (set bar load)
14:00 Perform 1 Max Effort UB set at 80% of Triple

AMRAP 3:
21 Wall Ball Shots 20/14
21 Hang Power Cleans 115/80, Fx: 95/65
21 Push Jerks 115/80, Fx: 95/65
Rest: 3:00
AMRAP 3:
18 Wall Ball Shots 20/14
18 Hang Power Cleans 115/80, Fx: 95/65
18 Push Jerks 115/80, Fx: 95/65
Rest: 3:00
AMRAP 3:
15 Wall Ball Shots 20/14
15 Hang Power Cleans 115/80, Fx: 95/65
15 Push Jerks 115/80, Fx: 95/65
Rest: 3:00

Kipping Handstand Push Up Technique

Kipping Handstand Push Up Technique
Athletes that don’t need to work on their kipping HSPU technique:
8-12 rope climbs for time

5 Rounds for time:
9 Deadlifts 225/155, Fx:185/105
9 Handstand Push ups
RX+ 255, 4″/2″ Deficit HSPU
12:00 Cap
Finisher: 6 x 100 M Farmers Walk

Squat day! Check out this video to test your hip mobility and see how you can improve it
 
[youtube height=”HEIGHT” width=”WIDTH”]PLACE_LINK_HERE[/youtube]

Front Squat
5 x 3

4 Rounds:
25/20 Cal Row, Fx: 18/15
50 Double Unders, Fx:35 Double Unders
Rest: 90 seconds