Categorized as: Workout of the Day

11.28.16

PERFORMANCE
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle Ups x 90 sec max reps
Station 2 – Strict Handstand Push-Ups x 90 sec max reps
Station 3 – Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 12 reps
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 12 reps
Station 3 – Alternating Pistols or single leg squats x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

Group Class


Shifted Fitness & Performance – Group Class

Metcon (Time)

In teams of two, complete:

100 Pull-Ups

300 Meter Farmer’s Carry (72/53lbs swap weights as often as needed)

100 Wall Ball Shots

300 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

300 Meter Farmer’s Carry

Partition the reps however you would like.

11.26.16

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
300 Meter Farmer’s Carry

Partition the reps however you would like.

Group Class


Shifted Fitness & Performance – Group Class

Metcon (Time)

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Front Squats (225/155 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Thrusters (135/95 lbs)

11.26.16

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters
8 Thrusters (135/95 lbs)

HAPPY THANKSGIVING!!!!


Shifted Fitness & Performance – Group Class

Metcon (Time)

“Lumberjack 20”

20 Deadlifts (275/185)

Run 400 Meters

20 Kettlebell Swings (72/53)

Run 400 Meters

20 Overhead Squats (115/75)

Run 400 Meters

20 Burpees

Run 400 Meters

20 Chest to Bars

Run 400 Meters

20 Box Jumps (24″/20″)

Run 400 Meters

20 DB Squat Cleans (45/30)

Run 400 Meters
In honor of Spc. Frederick Greene (29), Aaron Thomas Nemelka (19), Michael Pearson (22), Kham Xiong (23) who lost their lives and 12 soldiers who were wounded on Nov. 5th, 2005. All were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Thanksgiving Day

Hey all,

We will be doing a fun hero workout tomorrow so come on in and get your sweat on. You must earn that Thanksgiving meal, dessert, and wine!!!!!!

See you tomorrow

Group Class


Shifted Fitness & Performance – Group Class

Weightlifting

Performance

Front Squat (E2x10 Minutes 2 Reps)

Fitness

Three Sets of the Followin:

Front Squat (8 Reps)

Single Arm Dumbell Press (8 Reps)

Double-Unders (60 second practice)

Metcon

Fitness & Performance

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (155/105)

Minute 2 – 10 Strict Pull-Ups

Minute 3 – 15 Box Jump-Overs
Your score will be the total number of minutes that you are able to compete all assigned reps. One Minute completed equals one rep.

Group Class 11.22.16

PERFORMANCE
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

FITNESS
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run

11.21.16

PERFORMANCE
A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

FITNESS
A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters