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170607

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds (3:00/Round)
5 Deadlifts (60-70% 1RM Deadlift)
10 Hanging Leg Raise Progressions*

*Laying on back, holding post:
Knee to Chest
Toes to Post with/without negative

Hanging from Bar:
Hanging Knee Raise (HKR)
HKR + Kick 1 or 2 legs out to L-sit
HKR + Kick toes towards bar
Strict Toes to Bar (partial ROM)
Strict Toes to Bar (Full ROM)

MetCon –
“Brute Squad”
Alternate exercises every minute for 15:00
1st Minute – 250m/200m Row
2nd Minute – 15 Strict Ring Dips
3rd Minute – 15 Front Squats (115/105lbs)

Cool Down –
Accumulate 2:00 in the following:
Couch Stretch (each leg)
Shoulder Extension Stretch

170606

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Warm Up –
Active Box Shoulder Stretch x15
15-20 Kip Swings

2 Rounds:
15 One Arm Plank Taps (each arm)
10 Goblet Squats
10 Single Arm KB Rows (each arm)
10 Tabletop Bridges
1 Wall Walk to Hold

Skill/Strength –
Gymnastics Test Day
In 15:00
A) Max Reps Kipping HSPU (if 20+ add a deficit)
B) 3×3-5 Strict Deficit HSPU
C) Max Reps Kipping Pull ups (if 20+ do chest to bar)
D) 3×3-5 Strict Weighted Pull ups

Training Intent – Today is a test to see where we’re at with some of our gymnastics movements.  Warm up the movement with a small 1-2 sets of a small number of reps to make sure you’re ready to go and have the movement down.  Take one attempt at a max set and leave it all out there.

MetCon –
“Downward Spiral”
25-20-15-10-5
Wall Ball
American Kettlebell Swing (70/53lbs)

*Intended Stimulus – Under 10:00.  

Cool Down –
Proceed through the following flow, holding as needed:
Lizard Lunge
Pigeon Pose
Cossack Squat
Downward Dog

170605

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds: (2:30/Round)
8 Half Kneeling Bottom’s Up KB Press (each arm)
0:30 L-Hang

MetCon –
“Happy Hour”
For time:
Run 1600 meters
150 Double-unders (4:00 penalty box)
50 Burpees
Run 800 meters
100 Double-unders (3:00 penalty box)
35 Burpees
Run 400 meters
50 Double-unders (2:00 penalty box)
20 Burpees

*Training Intent – Today is all about cardio.  There will be a  40:00 time cap, if you will be cutting it close talk to your coach about reducing the number of burpees (i.e. 40/25/15) or shortening the runs a bit.

Cool Down –
Foam Roll IT Band, Quads, Calves

170603

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Warm up –
Coach’s Choice

MetCon –
“Savage Saturday VI: Too Savage for Sunday”

6 Rounds:
0:20 Sit ups
0:20 Hollow Hold
0:20 Rest

At 10:00…

For Time:
50 Thrusters (45/35lbs barbell)
50 Double Unders
40 Box Jumps (24/20″)
400m Run
30 Pull ups
30 Burpees
20 Overhead Reverse Plate Lunges (45/25lbs) – 10 each leg
200m Run
10 Body Blasters*
10 Manmakers** (35/20lbs)

*Body Blaster:
1 Burpee
1 Pull Up
1 Knees to Elbow

** We are adding an extra push up today:
1 Push up
1 Renegade Row (L)
1 Push Up
1 Renegade Row (R)
Squat Clean Thruster

170602

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Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:00/Round)
2 Back Squats (85-95% 1RM)
10-15 Weighted Push ups

MetCon –
“Surf n’ Turf”
5 Rounds for time:
25 Russian Kettlebell Swings (53/35lbs)
100′ Walking Lunge
15 Knees to Elbows

Training Intent – Today is a training day.  Aim to hit the kettlebell swings in one unbroken set, or two large sets.  Grip strength will play a large factor in this WOD, so break up the knees to elbows if needed, before the grip goes completely.  Intended stimulus is under 20:00.

Cool Down –
Banded Hamstrings series (each leg)

170601

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Warm up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:00/Round)
2 Push Presses (85-95% 1RM)
5 Single Leg KB RDL (each leg)

MetCon –
“Flownase”
Alternate exercises every minute at 12:00
1st Minute – 8-10 Strict Pull ups
2nd Minute – 100 Double Unders
3rd Minute – 18/14 Calorie Row

Training Intent – Today is a training day.  We should be working for now more than 40-45 seconds on the Pull ups and Double unders, so scale reps accordingly (we want time to transition onto the rower).  Go hard on the row, as this is a challenging, but achievable number to hit.  If you do not hit the suggest number of reps on the rower, subtract 2 from your round 1 calories and use that as a target.

Cool Down –
Accumulate:
2:00 Box Shoulder Stretch
5-8 Inchworms
30 Scapular Push ups

170531

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Announcements -|
Check out Sean and Joel take on today’s WOD, along with some good tips:

Warm Up –
Dynamics – Coach’s Choice

Barbell Warm Up –
5 Muscle Cleans
5 Strict Presses
3 Power Clean Footwork (no barbell)
3 Position 1 Power Clean
3 Position 3 Power Clean
3 Split Jerks

Skill/Strength –
A) Choose one of the following and work up to a daily max in 10:00
Beginner – 3 Hang Power Cleans (position 1) + 3 Jerks
Intermediate – 3 Hang Power Cleans (Position 2 or 3) + 3 Jerks
Advanced – 3 Power Cleans + 3 Jerks

B) EMOM 5:00 75-80% 1RM

MetCon –
“Ninja Grasshopper”
4 Rounds (3:00 Work/1:00 rest between rounds)
3 Power Cleans (155/105)
6 Triple Threat Burpees (1 Burpee + 3 Lateral Bar Hops)
9 Squats

*Pick up where you left off each round

Training Intent – Today’s WOD is tricky.  1:00 rest is not enough time to full recover, but just enough to make your legs stop burning.  Don’t come out too hard in round 1 or you’ll find yourself hitting a wall by the 3rd round.  Find a nice steady pace that allows you to transition quickly between the movements. Intended stimulus is 9 rounds or more.

Cool Down –
2:00 Couch Stretch (each leg)

170530

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Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (2:30/Round)
2 Front Squat (85-95% 1RM)
5 Single Arm DB Rows (3131 Tempo)

MetCon –
“Snickersee”
3 Rounds for time:
5 Wall Walks
25 Weighted Sit ups (50/30lbs)
50 Jump and Two Handed Touch (12″/8″ target above one arm reach)

Cool Down –
5-8 Downward Dog to Upward Dog to Lizard Lunge (each leg)

170529

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Announcements – As a reminder, we will have holiday hours today, 9am-11am Open Gym.  We will have a suggested WOD for today:

MetCon –
“Lumberjack 20”
20 Deadlifts (275/195lbs)
Run 400m
20 American Kettlebell Swings (70/53lbs)
Run 400m
20 Overhead Squats* (115/85lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

*Scale to front squats if you have any overhead limitations

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had 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.