Categorized as: Workout of the Day

11.29.16

PERFORMANCE
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Press x 2-3 reps. Complete 3 reps until you no longer can and then go to two reps.

B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

FITNESS
A.
Three sets of:
Dumbbell or Barbell Push Press x 8 reps
Rest 60 seconds
Single-Leg Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run

No Comments

Group Class


Shifted Fitness & Performance – Group Class

Performance

E2x18 minutes complete the following movements:

Muscle-ups (90 seconds x Max Reps)

Strict Handstand Push-ups (90 seconds x Max Reps)

Pistols (20 Reps alternating)

Fitness

Pull-ups (Supinated Grip 12 reps)

L-Seated Dumbbell Press (12 reps (or strict handstand push-ups))

Pistols (Or single leg squats x 20 reps)

Performance

Metcon (AMRAP – Rounds and Reps)

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

Metcon (AMRAP – Rounds and Reps)

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)

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.