Lumberjack 20 - Hero WOD

2018-01-19

A. For Time
20 Deadlift @ 205/275
400m run
20 Kb Swing @ 53/70
400m run
20 Ohs @ 75/115
400m run
20 burpee
400m run
20 Pullup
400m run
20 Box Jumps @ 20"/24"
40 m run
20 Db cleans @ 25/45
400m run

Split Jerk + Pick a Girl

2018-01-19

A. Split jerk, repeats 5x3 climbing

B.Choose your poison

1."Fran" 21-15-9 For Time
Thruster @ 65/95
Pullup

2."Grace" 30 cl&j @95/135

3."Nasty girls" 3Rds For Time
50 air squat
7 Mu
10 Hang Power Clean @ 95/135

4."Lynne" 5 Rounds For max reps
3/4 Bw or Bw Bench press
Pullup
*Max reps on Bench press followed immediately by Max pullups
Rest 2-4 minutes betwe

"Filthy 50"

2018-01-18

A. "Filthy Fifty" For Time:
50 Box Jumps @ 20"
50 Jumping Pullup
50 Kb Swing @ 26/35
50 Walking Lunge steps
50 Kte
50 Push press @45
50 Back ext.
50 Wall Ball @ 14/20
50 Burpee
50 Du

Partner Workout

2018-01-17

A. Team of 2 peeps:
Back Squat
50 reps each @ x-fit 95/135 Adv.135/185 Comp.155/225
every 2 minutes - 5 Synchronized Burpees

B.Partner wod Synchronized For Time
75 Wall Ball @ 14/20 *both peeps must be together at bottom of each rep
75 Knees to elbows
75 Russian Kb Swing
2:00 plank

EMOM + Ascending/Descending Ladder

2018-01-16

A. Every minute on the minute for 6:
5 Hang power clean @ 60-65%

B. For Time:
10 Pullup
1 Burpee
9 Pullup
2 Burpee
etc etc
1 Pullup
10 Burpee

C.Db 1 arm row 4 x 8r/8l

D. Partner 2000m row For Time

Lumberjack 20 - Kettlebell Style

2018-01-20

A. For Time - Double Kettlebell

20 - Suitcase Deadlift
400m run/row
20- Kb Swing @ 53/70
400m run
20 - Overhead Squats, 10R/10L
400m run/row
20 - Squat Thrust Pick Ups
400m run
20 - Renegade Rows, 10R/10L
400m run/row
20 - Box Step Ups w/kb
400m run/row
20 - Kb cleans
400m run/row

Double Duty

2018-01-13

*band warm up
*side lying plate ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*halo to slasher r/l

then

6 rounds of:
5 - Cleans
5 - Squat Thrust Pick up
5 - Thrusters
5 - Renegade Rows w/pushup
1:00 rest

Cool Down
90/90 stretch
wall stretch
Low back ext.

Lucky Sevens

2018-01-06

7 rounds/7 reps/7 exercises

• Kettlebell swings 7r/7l
• Burpees 7
• Kettlebell snatches 7/7
• Three count mountain climbers 7
• Kettlebell cleans 7/7
• Kettlebell thrusters 7

Double Kettlebell Strength and Conditioning

2017-12-30

A1. KB front rack box step ups x 8/side x 3
A2. KB bent over row @ 3030 x 8/side x 3
A3. Plank rotations x :30 x 3 on elbows
+
Complete as many rounds as possible in 15 minutes of:
10 - Clean & Push Press
10 - Renegade Rows w/pushup
20 - walking lunge steps
20 - Hand to hand swings

12 Days of Christmas

2017-12-23

For Time
1 - Sumo Deadlift High Pull
2 - Thrusters
3 - Bent Over Rows
4 - Pushups
5 - Swings
6 - Lunges
7 - Seesaw Press
8 - Weighted Sit Ups
9 - Goblet Squats
10 - Suitcase Deadlifts
11 - Bell Slams
12 - Mr. Spectaculars

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

SKILLS AND TECHNIQUE

2017-05-22

EVERY SATURDAY AT 8AM WITH COACH UBIE.

Please show up at 7:45 to start your warm up and ready to roll at 8AM.

MOBILITY + YOGA + COMPRESSION - EVERY SATURDAY AT 10AM....

2017-08-11

Our robust Body Tune Up class balances strength with mobility. Learn effective exercises that will train your core, shoulders, legs, connective tissue and joints. Our fun and highly effective stretch series will help to increase range of motion and improve circulation and posture. You’ll not only feel great, but the results will show in your physique.

CANCELLED UNTIL JULY 22ND

2017-07-08

Will resume in two weeks

Hip Immersion

2017-05-06

Bring mat, yoga block and water.

Quadzilla

2018-01-18

(1) Warm Up

(2) 5 Rounds
4 x Quadzilla Complex @ 15/25#
4 x Renegade Row @ 15/25#
30% Max Rep Pullups or Supine Barbell Rows From Test Day
Rest 30 Seconds

(3) 20 Minute Grind
4 x Turkish Get Up @ 15/25# (alternate arms each round)
30-Foot Dumbbell Crawl 15/25#
8 x Slasher to Halo @ 17/26#

(4) Foam Roll Legs, Low Back

Training Test Day

2018-01-16

A.
(1) Max Rep Hand Release Push Ups (HR Push Ups) in 60 Seconds.

(2) Max Rep Toes to Bar, Knees to elbow or Supine T2B in 60 Seconds

(3) Max Rep Squats in 60 Seconds

(4) Max Rep Pull Ups or Supine Row

RECORD RESULTS AND REST 5 MINUTES

B. Training:

(1) Burpee Ladder Test
Burpees Total
Level Min per Min Burpees
1 0-1 10 10
2 1-2 12 22
3 2-3 14 36
4 3-4 16 52
5 4-5 18 70
6 5-6 20 90
7 6-7 22 112
8 7-8 24 136

RECORD FINAL SCORE

For example, if you made it to level 4 + 15 Reps your final Score would be 52 + 15 = 67x total burps

C. 500M Row for time

RECORD FINAL SCORE

Bandcamp

2018-01-11

Warm Up:
Light Bands -
Pass Thrus
Halos
Pull Aparts
Criss Cross Pull Aparts
Bow & Arrow

Medium Bands -
Bent Over Rows
RDL's
Front Raises
Bicep Curls
Glute Bridges
Supinated Clamshell

Training: 3 x 15

A1. Banded single arm chest press, R/L
A2. Banded pull aparts

B1. Banded Push Press, R/L
B2. Banded Squat to lateral leg raise, R/L

C1. Jump squats
C2. Banded hollow holds :20, :5, :20, :5, :20