December 19, 2014

Next weeks schedule: Wedensday December 24th Christmas Eve we will be open 5:15am 6am and noon only.  NO 4:30pm or 5:30pm.  CLOSED all day Thursday December 25th and Friday December 26th MERRY CHRISTMAS!  I will post workouts to complete on your own those days!

Strength: Make up any max lifts missed this week or repeat any lift you would like to try again! If you are satisfied with all max lifts this week, work on mobility until wod begins.

Partner Workout!

For time:

200 Kettlebell Swings (75/55)

*One partner work on KB while the other partner “rests” in prone position.  You may do a variety of side prone, walking prone, jumping prone, or regular prone.

December 18, 2014

Strength: 10 Minutes to Find 1 Rep Max Power Clean

Choose one of the following

For time:

150 Burpees

OR

Flight Simulator

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. 3 failed attempts of each set before you can move on.

Compare to April 24, 2014


December 17, 2014

We will be repeating your 2014 chosen benchmark today. Please look back to December 31, 2013 April 30, 2014, and August 27, 2014

If you have not chosen a benchmark for this year please do “Cindy”

This will be the last time we complete this workout, we will be choosing a new benchmark in a short couple weeks for 2015!

December 16, 2014

**If you are unable to make it to max out today please make arrangements to do this wod at another time.  It is important that we have these numbers!

“CrossFit Total”

1 Rep Max of:

Shoulder Press

Back Squat

Deadlift

Compare to August 18, 2014

December 15, 2014

Strength: 10 minutes to find 1 rep max bench press

For time:

10-9-8-7-6-5-4-3-2-1

Front Rack Lunge (95/65)

Handstand Push Ups

Christmas Party 2014

December 14, 2014

Rest Day

December 13, 2014

Rest Day

December 12, 2014

REMINDER: Christmas party SUNDAY 3-5! If you need directions to Nancy’s house please get ahold of me! Wear your best “ugly” Christmas sweater, BYOB, bring gift for exchange, and your favorite appetizer!

Strength: Deadlift 80%x3 85%x3 90%x3

Partner Workout!

“Last Team Standing”

Workout will follow the “death by….” format.  (1 rep in 1st minute, 2 reps in 2nd minute, 3 reps in 3rd minute, etc)

The two exercises are Hand Release Push Ups and Knees To Elbows

One partner will do the Push Upss and one partner will do the Knees to Elbows.  You may change up who is doing which exercise at any time.

For example:

During the 1st Minute Partner A will do 1 Push Up and Partner B will do 1 Knees to Elbows.  During minute 2 Partner A will do 2  and Partner B will do 2.  You will continue the sequence until as a team you cannot complete the number of reps during the number of minute.  The full repetition has to be complete before the next partner can begin their exercise.

December 11, 2014

Strength: Bench Press 80%x3 85%x3 90%x3

As Many Rounds As Possible in 10 Minutes of:

10 Floor Wipers (75/45)

20 Double Unders (sc tuck jumps)

December 10, 2014

$25 late fee for all Membership Dues after today!

“Lumberjack 20″

For time:

20 Deadlifts (275lbs/185lb)
Run 400m
20 KB swings (2pood/1.5 pood)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat Cleans (95lbs/45lbs)
Run 400m

Compare times to August 6, 2o14

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He 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.