Lumberjack 20

Chelsea’s new training buddy!

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

CROSSFIT (Veteran’s Day Hero WOD)

Hero “Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (50/35)
Run 400m

 

 

CSPORT

A. As a warm up
AMRAP in 5 min
10 halo each way
5 HR push ups
5 rev. lunge to glute activation per leg
100m row

B. Hero Work out
LUMBERJACK 20
20 Deadlifts
400 meter Run
20 Kettlebell Swings
400 meter Run
20 Overhead Squats
400 meter Run
20 Burpees
400 meter Run
20 pull ups
400 meter Run
20 Box Jumps
400 meter Run
20 Dumbbell Squat Cleans
400 meter Run

over under

A rare sumo high pull sighting!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 5 rounds for time

20 KB snatches
30 lunges
60 DUs

B. AMRAP in 5 min

20 abmat situps
10 ab wheel reps

 

 

CSPORT

A. 18 min clock:
Buy in: 1k row/Block run/40 cal bike
+
AMRAP with time left
20 curls
:30 DB “gun hold”
15 sit ups
10 cals (bike or row)

B. 18 min clock:
Buy in: 1k row/Block run/40 cal bike
+
AMRAP with time left:
20 Lunges 10/10
15 box jumps
10 ab wheels
10 cals (bike or row)

C. 5 min to accumulate as much of a plank as possible
*each break, complete 5 burpees then continue in plank

20.5

True friends.

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

20.5

For time, partitioned any how:

40 MUs

80 cal row

120 wall balls (20/14, 10ft/9ft)

*20 min cap

 

 

CSPORT

A. For time:
40 pull ups
80 cal row
120 wall balls
*partition reps any way.

B. 30-20-10
Side bends per side
Sit ups
1 min plank each round
200m run each round

load management

Morning crew doing work!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 1 power snatch + 1 hang snatch + 1 full snatch EMOM for 10 min
*technique/movement focused

B. AMRAP in 20 min:

400m run
30 light KBS
20 HR pushups
10 ball slams or sandbag G2S

 

 

CSPORT

A. 1 min @ each x 3 rounds:
weighted sit ups
KBS
jump rope

B. 15, 12, 9, 6, 3
SA row each arm
Ab wheels
200m run each round

C. 15, 12, 9, 6, 3
Pull ups
wall balls
200m row each round

D. 3 rounds
15 barbell curls
15 tri ext.
1 min plank

Fight gone time

Still lungin’

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 3 rounds for time:

25 wall balls (20/14, 10ft/9ft)
25 SDHP (75/45)
25 box jumps (20″)
25 push press (75/45)
25 cal row

B. Tabata Abmat situps x 8 rds

 

 

CSPORT

A. AMRAP in 10 min
Alt. DB bench press x 10 each side
10 push ups
10 cal bike

B. AMRAP in 10 min
10 push up to renegade row
10 RDL
200m row

C. AMRAP in 20 min
400m run
1 min plank
15 GHD sit ups
15 KB high pull

Triples alley

Lunge time!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. back squat: 4 x 8; rest 2-3 min

B. AMRAP in 15 min:
15 OHS (95/65)
15 burpees
15 T2B

 

 

CSPORT

A. AMRAP in 15 min
5 ab wheels
10 push ups
15 air squats
*at the start, and every 5 min, complete 1 lap farmer carry

B. AMRAP in 15 min
5 box jumps
10 wall balls
15 situps
*at the start, and every 5 min, complete 200m run

C. For total reps
4 min bike or row, for max meters
3 min devils press
2 min plank
1 min burpees

We got a runner!

Teen class in action!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. bench press: max reps @ bw/.70bw x 3; rest 4-5 min

B. 10 rounds for time:
1-2-3-4… 10 HSPUs
100m run in rds 1-4, 200m run in rds 5-7, 400m run in rds 8-10

C. 50 ab wheel reps for quality

 

CSPORT

A. As a warm up
AMRAP in 5 min
10 shoulder taps
10 russian twists per side w plate
10 single arm plate press
10 plate squats

B. For total time
Lunges up Farley, from the fire hydrant at the bottom, to the stop sign at the top,
then finish the remaining block run
+
1k row
50 sit ups
2k c2 bike
50 KBS
50/35 cal assault bike
50 pull ups
2k c2 bike
50 KBS
1k row
50 sit ups

*bike and row are interchangeable

EMOMMY

Lifting hair don’t care.

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 5 DB strict press EMOM for 10 min

B. 12 cal assault bike EMOM for 5 min

C. 15 cal row EMOM for 5 min

D. 50 double-unders EMOM for 5 min

 

 

CSPORT

A. 1 min @ each x 3 rounds
DB weighted step ups
push up to renegade rows
jump rope

B. 3 sets:
5-10 heavy bench
10 pull ups
1 min plank

C. 3 sets:
10 RDL
20 jumping lunges AFAP
:30 wall sit

D. 3 rounds:
200m run
10 thrusters
200m row
10 ab wheels

20.4

Who is that masked man?!?!?

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

20.4

For time:

30 box jumps (24/20)
15 clean & jerks (95/65)
30 box jumps
15 clean & jerks (135/85)
30 box jumps
10 clean & jerks (185/115)
30 SL squats
10 clean & jerks (225/145)
30 SL squats
5 clean & jerks (275/175)
30 SL squats
5 clean & jerks (315/205)

*20 min cap

 

 

CSPORT

A. Complete for time, 20 min time cap.
30 box jumps
15 DB ground to OH
30 box jumps
15 DB ground to OH
30 box jumps
10 DB ground to OH
30 pistols
10 DB ground to OH
30 pistols
5 DB ground to OH
30 pistols
5 DB ground to OH

B. AMRAP in 20 min
60 second plank
50 sit ups
400m run
30 side bends, 15/15
20 cal bike
10 push ups

Happy Halloween!

The morning after.

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

For time:

100yds sled push
30 deadlifts (50%)
30 wall balls (20/14)
30 OH WB step overs (24/20)**
100 DUs
block run
100 DUs
30 Ab wheel reps
30 toes to bar
30 cal AB
100yds sled push

**step up and over to the other side of the box while holding your wall ball overhead

 

 

CSPORT

Block run
50 weighted sit ups
50 lunges, DB on shoulders
50 HR push ups
800m run
40 box jumps
40 weighted squats, DB on shoulders
40 body rows
400m run
30 k2e
30 KBS
30 push press
200m run
20 Russian twists per side
20 pike up on rower
20 Burpees