Our Blog - Shifted Fitness & Performance

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

Group Class

Shifted Fitness & Performance – Group Class

Performance

PART A: Every 2 minutes for 12 minutes

Rope Climb (2 accents)

L-Sit (30 seconds)

Handstand Walk (10 meters)

Fitness

PART A: Every 2 minutes for 12 minutes

Pull-ups (Supinated grip 3-8 Reps)

L-Sit (30 seconds)

Handstand Walk (10 Meters or 45-60 second handstand hold)

Performance

PART B: METCON

Metcon (Time)

Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run

Fitness

PART B: METCON

Metcon (Time)

Four rounds for time of:

14 Alternating Dumbbell Snatch

14 Sit-Ups

400 Meter Run

Group Class


Shifted Fitness & Performance – Group Class

Performance

Clean and Jerk (E2 x 20 min (10 sets) 1.1)

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

Metcon (Time)

For time:

Row 1000 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

Fitness

Every 90 sec for 18 min (6 sets)

Deadlift (6 Reps @3011)

Dumbbell Bench Press (6 Reps @2011)

Metcon (Time)

For time:

Run 800 Meters

40 Kettlebell Swings

20 Burpees

Row 1000 Meters

Group Class


Shifted Fitness & Performance – Group Class

Metcon (Time)

In teams of 5, complete 3 sets each of:

30 Calorie Row

20 Burpees

30 Sit-Ups

20 Box Jumps

400 Meter Run

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Group Class


Shifted Fitness & Performance – Group Class

Performance

Deadlift (E3x15 min 5 reps)

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

Ground to Overhead x 10 reps (135/95 lbs)

100 Meter Run

Burpee Pull-Ups x 10 reps

100 Meter Run

Fitness

3-4 Rounds

Deadlift (8 reps)

Russian Step-Ups (10 reps per leg)

V-Ups (15-20 reps)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Dumbbell Man-Makers

100 Meter Run

10 Burpees

100 Meter Run