W.O.D.

Everything listed under: KB Swings

  • WOD 1/7/14


    *Please "Check In" when you get to class. Thank you!

    Tabata Circuit

    Complete 2 Consecutive Circuits (16 rds), Rest 3 Mins, Complete Another 2 Circuits

    1 Circuit: (change exercise after each 20 sec interval)

    Static Lunges w/ Plate (45/25)

    Ground to Overhead (95/65)

    Burpees

    Toes-to-Rings

    Overhead Squats (85/45)

    Deadlifts (165/95)

    Thrusters (95/55)

    KB Swings (55/35)


    Finale

    Skill and/or Competition Work


    Pump you up about TABATAS!!


  • WOD 12/18/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    8 x 3

    Back Squats 

    *Add 5lbs to last Wednesday's weight if able


    WOD

    4 Rounds for Reps of:

    5 Mins to complete 500m Row or 400m Run

    then AMRAP of 

    20 KB Swings (55/35)

    20 Sit Ups

    *3 minute rest between rounds

    *Goal is to get as many reps as possible with remainder of the 5 minutes

    *YOU WILL BE RUNNING OUTSIDE SO BRING APPROPRIATE GEAR

  • WOD 12/18/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    8 x 3

    Back Squats 

    *Add 5lbs to last Wednesday's weight if able


    WOD

    4 Rounds for Reps of:

    5 Mins to complete 500m Row or 400m Run

    then AMRAP of 

    20 KB Swings (55/35)

    20 Sit Ups

    *3 minute rest between rounds

    *Goal is to get as many reps as possible with remainder of the 5 minutes

    *YOU WILL BE RUNNING OUTSIDE SO BRING APPROPRIATE GEAR

  • WOD 12/2/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    5 x 5

    Back Squats 

    *Add 5lbs to last Monday's weight


    WOD

    AMRAP in 16 Mins of:

    12 KB Swings (70/55) *Russian KBS if needed

    12 Legless Wall Balls (9' Target)

    12 Lunges w/ Med Ball Twist *Knee to the ground!

    12 Knees-to-Elbows *Have to touch knee to elbow every rep for RX


    Great Russian KBS tips by the expert Jeff Martone


  • WOD 11/22/13



    Warm-Up

    750m Row

    Squat Warm Up (band squat, hip flexor stretch (on wall), etc)


    Strength

    5 x 1

    Back Squat

    *Add 5lbs to last Friday's weight


    WOD

    Filthy 50

    For Time:

    50 Box Jumps (24"/20")
    50 Jumping Pull-Ups
    50 Kettlebell Swings (35/20)
    50 Walking Lunge Steps
    50 Knees to Elbows
    50 Push Press (45/30)
    50 Back Extensions
    50 Wall Balls
    50 Burpees
    50 Double Unders

    *We last did the Filthy 50 on 8/21/13


    WOD Demo

  • 09/13/13

    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.


    Hero WOD

    Lumberjack 20

    For Time:

    20 Deadlifts (275/175)

    400m Run

    20 KB Swings (70/55)

    400m Run

    20 OH Squats (115/75)

    400m Run

    20 Burpees

    400m Run

    20 Chest to Bar Pull Ups

    400m Run

    20 Box Jumps (24")

    400m Run

    20 DB Squat Cleans (45lb DBs)

    400m Run

  • WOD 09/09/13



    Warm- Up

    750m Row


    WOD

    AMRAP in 8 Mins

    8 Push Ups

    10 KB Swings (55/35)

    12 Sit-Ups


    *We did this workout last in the beginning of April. Today we want to compare results to see how you've improved


    Finale 

    Core Work

  • WOD 08/21/13



    Warm-Up

    5 of each of the exercises in the Filthy 50


    Strength

    5-4-3-2-1

    Bench Press


    WOD

    Filthy 50

    For Time:

    50 Box Jumps (24"/20")
    50 Jumping Pull-Ups
    50 Kettlebell Swings (35/20)
    50 Walking Lunge Steps
    50 Knees to Elbows
    50 Push Press (45/30)
    50 Back Extensions
    50 Wall Balls
    50 Burpees
    50 Double Unders


    WOD Demo


    Finale 

    Partner Mobility

  • WOD 08/07/13



    WOD

    "Helen"

    3 Rounds for Time of:

    400m Run

    21 Kettlebell Swings (1.5 pood/1 pood)

    12 Pull Ups


    WOD Demo


    Finale 

    Core/Ab Routine