Tuesday 20150127 Open Workout

Posted: January 26, 2015 by eweirick in Uncategorized

S/S/S:

Bench Press

5, 5, 5+

add 5 from 15 Jan

.

WOD:

WWI – WoD 1 Mod

10 Min AMRAP

Max Reps Hang Power Clean (185/135)

100m Sprint

When you drop the Hang, you do the sprint.

Score: Number of Hang Power Clean

.

Scaling Options:

Scale Weight to 135/95 or as appropriate
.

Xtra:

Pick a weakness and spend 10-20 minutes working technique.

Monday 20150126 Open Workout

Posted: January 25, 2015 by eweirick in Uncategorized
Kim Level 2
Coach Kim was working on getting her Level 2 this last weekend. Awesome work! CAN!

.

S/S/S:

Prep for WoD

.

WOD:

On November 5, 2009, 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. Four of the slain soldiers, 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.

Lumber Jack 20 (40 Min Cut-Off)

20 Deadlifts (275 lbs)

Run 400m

20 KB swings (2 pood)

Run 400m

20 Overhead Squats (115 lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45 lbs each)

Run 400m

.

Scaling Options:

Row 500 vice Run 400

Weights to ability

C2B Pullups -> Chin over Bar -> Ring Rows (no jump/no bands)

Box Jump to Height

.

Xtra:

High Five and encourage others to finish!

Stretch it out!

Friday 20150123 Open Workout

Posted: January 22, 2015 by eweirick in Uncategorized
10275366_10100640386033683_7513300465846188753_o
Happy Birthday Shadow Coach Andrew Klein!

 

S/S/S:

GSLP— Deadlift

5, 5, 5+

add 5-10 from 9 Jan

WOD:

5RFT:

250m row

3 deadlifts

5 power clean

7 push press

 

Scaling Options:

If too heavy, drop 10%

 

Xtra:

Reverse hyper

Hang from rings x 2 min

Roll out posterior chain x 2 min

Thursday 20150122 Open Workout

Posted: January 21, 2015 by eweirick in Uncategorized

S/S/S:

GSLP— Back Squat

5, 5, 5+

add 5-10 from 5 Jan

WOD:

Complete any way:

Box jump step downs 30/24 x 100

Every two minutes complete 10 t2b

 

Scaling Options:

Box Jump – 24/20

T2B – K2E, if too hard, lying on floor holding rig pole with arms fully extended, Toe to rig bar

 

Xtra:

10 x 50M sprints

Rest time is jog back to start

Heel cord stretch/mash x 2 min per

Roll out legs

Wednesday 20150121 Open Workout

Posted: January 20, 2015 by eweirick in Uncategorized

S/S/S:

Kipping practice

WOD:

100 pull-ups in as little sets as possible

Score = #of sets.  Low number wins

Video courtesy of GymnasticsWOD

 

Scaling Options:

2:1 Ring Row

 

Xtra:

Seated box Jump

7 rounds to set max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side

Video courtesy of CrossFitHQ

Tuesday 20150120 Open Workout

Posted: January 19, 2015 by eweirick in Uncategorized

photo

Thank you to our sponsors for the Winter Warrior 1 competition this weekend! 

.

S/S/S:

Strict Press

5, 5, 5+

add 5 from 8 Jan

.

WOD:

7 min AMRAP (Paleo Challenge WOD)

5 Front Squats (155/ 115)

7 Bar Facing Burpees

 

Scaling Options:

Front Squats 95/ 65, 65/ 35
.

Xtra:

Handstand Walk Practice – 10 min or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side

Monday 20150119 Martin Luther King, Jr. Day

Posted: January 18, 2015 by eweirick in Uncategorized

Rest Day

Congratulations to CF TOTF athletes (from left to right) Eddie, Mimi, Haylle, and Dave for their tremendous effort and performance at the Winter Warrior I Competition on Saturday! We hope you all had a chance to make it out.

 

WWI Team

Picture courtesy of Eddie

 

Don’t forget that the Lurong Paleo Challenge starts Monday, 19 January.

 

Also, don’t forget to register for the 2015 CrossFit Open. See if you’re the fittest in Omaha, the North Central Region, the United States, and the world. Cost is $20.

 

Video courtesy of CrossFitHQ.