W.O.D.

Everything listed under: KBS

  • WOD 4/15/14


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

    WOD

    5 Rounds of:

    21 KBS (55/35)

    Rope Climbs (Scale - 9 Modified Rope Climbs)


    3 Shoulder Mobility Exercises (Some people have been having issues with their shoulders. Try these out! Even if you don't have current issues, prevent them!)


  • 4/2/14


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

    WOD

    "SUPER HELEN"

    1200m Run

    63 Kettlebell Swings (55/35)

    36 Pull Ups

    800m Run

    42 Kettlebell Swings (55/35)

    24 Pull Ups

    400m Run

    21 Kettlebell Swings (55/35)

    12 Pull Ups

  • WOD 1/31/14


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

    Strength/Skill

    5x3 Hang Squat Cleans (1 rep=2 Shrugs+1 Hang Squat Clean)

    then

    3 Sets of Max Rep Strict Pull Ups


    WOD

    For Time: (Split reps and order of exercises how you want)

    100 KBS (70/55)

    75 Calorie Row

    50 Pike Ups on Balance Ball


    Pike Ups on Balance Ball


  • 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 12/23/13


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


    WOD

    12 Days of Christmas!

    1 Handstand Push Ups

    2 V-Ups

    3 Box Jumps (30"/24")

    4 Pull Ups (Chest to Bar if able)

    5 Air Squats

    6 KB Swings (55/35)

    7 Mountain Climbers (left side + right side = 1 rep)

    8 SDHP w/ KB (55/35)

    9 Double Unders (Singles x3)

    10 secs L-Sit Hold

    11 Arch Rocks (like Superman but rock in the flexed position. Back & forth = 1 rep)

    12 Front Squats (110lbs/65lbs)

    *Perform workout just like the song is sung. 

      i.e.- First Day of Christmas = 1 HSPU 

              Second Day of Christmas = 2 V-Ups + 1 HSPU

              Third Day of Christmas = 3 Box Jumps + 2 V-Ups + 1 HSPU

              Etc, etc...


    Arch Rock Demo







  • 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 11/01/13


    Warm- Up

    500m Row

    Group Warm Up


    WOD

    AMRAP in 15 Mins of:

    15 KB Swings (55/35)

    15 Double Unders 

    5 Hang Power Snatches (95/65)


    Hang Power Snatch Demo



    Finale 

    Mobility & Skill Work

  • 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