WODs 7.24.17 - 7.28.17

This week we are launching a new workout recording app called FitChalk.  You should have received and email with an invite to set your account up. If not please let us know and we will get you set up. We are excited to have this new technology in addition to our white board. 

The next intro course is scheduled to start on 8.8.17. We also have the another set up to start on 9.12.17.  Please share with anyone that may be interested in trying crossfit. 

Monday

1. Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

…Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

4.  Gymnastics Conditioning (extra work)
Ring Muscle-ups:
3×70% unbroken
rest :70 seconds between sets

Tuesday

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (145/105)
Minutes 6-10: 5 Clean and Jerks (165/115)

2. Conditioning
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike or row Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike or row Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike or row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Wednesday

1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/1)5

2. Front Squat
(70%/5)3

3. Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

Thursday

1. Midline (Anterior)
8 x :20 on / :15 off
GHD Sit-up Hold or Hollow Hold

2. Midline (Posterior)
4 x 200m Bag/Ball Walk (100/50)
rest 1 minute between sets

3. Conditioning
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Friday

1. Barbell Conditioning

EMOMx7
3 Power Cleans  + 3 Push Jerks (185/115)

2. Conditioning
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…

WODs 7.17.17 - 7.21.17

Hope that everyone had a great time at the Team Championship this past Saturday.  The effort was incredible. Lot's of PRs and comraderie!  If you did not participate this time we hope you will jump in next year. Competing grows you in so many ways. It gets you out of your comfort zone and that is where the magic happens.  Next up Battle of The Ages at J19 on October 28th! Find yourself a team and start getting ready.  Looking forward to another awesome week of training!

Monday 

18 min AMRAP

50 double unders
30 thrusters (75/55lbs)
25 pull ups

60 double unders
25 thrusters (95/65lbs)
30 pull ups

70 double unders
20 thrusters (115/80lbs)
20 chest to bar pull ups

80 double unders
15 thrusters (135/95lbs)
25 chest to bar pull ups

90 double unders
10 thrusters (155/105lbs)
10 ring muscle ups

100 double unders
5 thrusters (165/110lbs)
15 ring muscle ups

MAX double unders

Extra 

2. Clean Pull
(100%/3)4

Tuesday

1. Barbell Conditioning
EMOMx5
2 Power Cleans + 2 Front Squats + 2 Push Jerks (205/145)  Competitors go with 3 reps on each movement.

2. Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run

Wednesday

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

4.  Gymnastics Conditioning (extra work)
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

Thursday

1. Midline (Anterior) 
8 x :25 on / :15 off
Hollow Hold 

2. Midline (Posterior) 
3 x 200m Bag/Ball Walk AHAP
rest 1 minute between sets 

2. Conditioning
AMRAP 4:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 4:00
AMRAP 4:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 4:00
AMRAP 4:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Friday 

1. Back Squat
(78%/6)5

2. Conditioning
For Time: 
2k Row
150 Double Unders
10 Rounds of Cindy

 

 

WODs 7.10.17 - 7.14.17 - Team Championship Final at CF205 This Saturday

The 2017 Team Championship has been super fun times. Everyone has done a great job! If you did not participate this year start getting ready for next year. Lot's of athletes got to know others from the gym that they normally would not know. Working together with a partner also pushes you to your max. Getting pushed to your max always makes you so much stronger mentally and physically.  We are looking forward to the final this Saturday in Jasper at CF205! Everyone is welcome to come watch and cheer! We will be leaving J19 at 7:00 AM and returning by 12:00. 

Monday

1. Back Squat
(75%/6)5

2. Conditioning
4 RFT:
21 Wallballs (20/14) 
18 Cal Row
15 Box Jumps (24/20")
12 DB Snatch (50/35) 

3. Gymnastics Conditioning (Extra if time permits)
Muscle-ups:
5x50% unbroken, :50 rest

Tuesday

1. Power Clean
(75%/3)5

2. Push Press
(75%/5)5

3. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU or Weighted Sit ups

4. Assault Bike Conditioning (extra if time permits)
8 Rounds:
15 Cal
Rest :30 after each round

Wednesday

1. Clean Pull
(95%/3)4

2. Front Squat
(75%/4)5

3. Conditioning
10 Rounds (competitors) 6 Rounds everyone else:
5 Squat Cleans (135/95)
10 Cal Assault Bike 15 Schwinn
30 Double Unders

Rest 1:00 between rounds

Thursday

1. Midline (Anterior) 
8 x :20 on / :10 off
L-Sit 

2. Midline (Posterior) 
3 x 1:30 min on / 1 min off
D-Ball Hold (100/75) This can be scaled with KBs or Bumpers

3. 21-15-9

Push Ups

Ring Dips

Run 400 Meters between sets

Friday

Teams of 4

10 Min AMRAP

10-20-10 Meters Shuttle Run - Partners alternate after every time through

2.

5 Rounds

10 KB Swings 70/53

8 Pull Ups

5 Burpees

 

 

WODs 7.3.17 - 7.7.17 - Special Schedule This Week - Happy 4th of July!

Monday Schedule 6 AM 9 AM 11:30 AM 4:30 PM 5:30 PM 

Tuesday 9:15 AM Only - Big Group WOD everyone is welcome. Invite and bring your friends. 

Wednesday - No 5:15 AM class then regular schedule. 

*All Team Championship WODS must be complete by July 8th at 12:00 PM Click here to enter scores.  The team championship shirts are in. If you have not paid for the championship please do asap. 

Monday - 6:00 AM 9:00 AM 11:30 AM 4:30 PM 5:30 PM

1. Barbell Conditioning
E90sec x6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
5 RFT: 
10 Power Snatches (95/65) - Do not drop the bar from overhead
10 Box Jump Overs (24/20")

Tuesday 9:15 AM Only - Big Group WOD Open to all. Lot's of modifications will be available. 

“LUMBERJACK 20”

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, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

LumberjackHeroes_th5.jpg
  • For Time
  • 20 Deadlifts (275/185 lbs)
  • 400 Meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 Meter Run
  • 20 Overhead Squats (115/75 lbs)
  • 400 Meter Run
  • 20 Burpees
  • 400 Meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 Meter Run
  • 20 Box Jumps (24/20 in)
  • 400 Meter Run
  • 20 Dumbbell Squat Cleans (45/35 lbs)
  • 400 Meter Run

Wednesday

1. Back Squat  
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

2. Conditioning
3 RFT:
75 DU
50 Air Squats
25 Calorie Row

Thursday

1. Barbell Conditioning
AMRAP 4:
21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Friday

1. Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Snatch Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run

 

 

WODs 6.26.17 - 6.30.17 - Final Team Champ Event

Congratulations to all the athletes for a great 2017 Team Championship.  This is the final workout. All workouts must be completed by July 8th by 12:00 PM. If your team does not have all workouts completed by July 8th you will get a 0 for that workout. 

This week except for Thursday we will be following programming from Ben Bergeron's comp train.  There will always be scaling options. Looking forward to an awesome week. 

Monday

1. Power Snatch
(65%/2) 3 sets

2. Snatch Pull
(100%/3) 3 sets

3. Back Squat
(70%/3) 3 - Sets

4. Gymnastics Conditioning (advanced)
Muscle-ups:
7 sets
Rest :30 between sets

5. Conditioning
AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)

Tuesday

1. Conditioning
For Time: 
50/35 Calorie Schwinn (35/25 Assault)
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

2. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)  Scaled 115/75
Minutes 4-6: 5 Clean & Jerks (165/115)

Wednesda

1. Power Clean
(65%/2) 3

2. Clean Pull
(100%/3) 3

3. Front Squat
(70%/2) 3

4. Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

5. Rowing Conditioning
12 Rounds:
20 Cal Row
Rest 1:00 between rounds

Thursday

For time: One athlete works at a time.

400 Meters with KB 70/53 Both partners must complete together

50 Box Jump Overs 24/20

400 Meters with KB 70/53 Both partners must complete together

50 T2B

400 Meters With KB 70/53 Both partners must complete together

Friday

 For Time: 
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

WODs 6.19.17 - 6.23.17 - Team Championship Event 4 - Courageous T shirt are finally finished

I had a blast traveling and visiting boxes in Massachusetts and Rhode Island last week. Over 50 in total.   You always learn a bunch when you go to other places. Im excited to make our gym a better place by applying new things. I saw lots of great community. Crossfit is an opportunity to show someone something more than exercise. Its a well rounded pathway to better health. Bring your friends to J19.  We will not baby them but we will love them.

Monday 

Build up to a heavy deadlift (When you form breaks down stop)

4 Rounds 

6 Deadlift @ 80% of Heavy

6 Strict HSPU or heavy strict press from rack

50 Double Unders

Tuesday

9 Min AMRAP

9 Thrusters 95/65

9 T2B

9 Box Jumps

Rest 5 Mins

9 Min AMRAP

9 KB Swings 70/53

9 Burpees

100 Meter Run

Wednesday

Work up to a heavy snatch - If you miss a lift two times you are done - This can be squat or power

Then

3 Min AMRAP

3 Snatches 70 % Heavy

Row 150 Meters

3 MIns

3 Snatches 80% Heavy

Row 150 Meters

3 Mins

3 Snatches 90 %

Row 150

Thursday - Team Championship event 4. 

Team Chipper split any way 15 Min AMRAP

20 Deadlift 225/135

20 Front Squats @ 135/95

20 Wall Climbs/wall walks - Standard will be a tape 18" off the wall that hands must pass behind

Score will be total reps

Friday

Death by sit ups and Russian twist. 

IMG_5186.JPG

 

 

 

 

 

 

 

 

 

 

 

WODs 6.12.17 - 6.16.17 - Team Championship Event 3

Everyone is doing awesome on the Team Championship. The Triple 3s was tough! I sure have been sore. Something about having a partner just pushes you harder. Do your best to follow the instructions on the score entry forms. Because scheduling your partner workouts can be challenging we are going to be flexible in regards to getting your scores entered. Do your best in this area to keep up. 

All scoring and entry info can be found on the website at this link.  

We have a new intro to Crossfit class starting on July 11th. This class will cover the foundations of crossfit. More info and to register at this link

Monday

E90Seconds for 8 Rounds - Start light and work to a heavy

1 power snatch plus one hang snatch and 1 full snatch - TNG at floor (if you do not have a mature squat on that full snatch do another power clean and OHS)

Then 

10 Min AMRAP 

Burpee Long Jump 20' 

20 Double Unders

20 Second Static Handstand Hold - Use wall to modify - Can do wall walk

Tuesday

2 Rounds

20 FS - First Round Use 95/65 Second Round Use 135/95

20 Jerks 

20 Back Squats

20 Cleans

Wednesday

Row 1000

20 Pull Ups

Run 750

20 KB Swings 70/53

Row 500

10 Pull Ups

Run 250

10 KB Swings

Thursday - Team Championship Event 3

Max reps BW back squat

Max reps in 5 mins of burpees. You do not have to clap over your head or jump. Your chest and hips must touch the floor and you must FULLY extend your hips at the top. Please use your phone to film this event so there is not any question. 

Score is total reps combined for for both team members. Please enter the score together. 

ROMWOD

Friday

50-40-30-20-10

Push Ups

Sit Ups

Bridge Ups - This part is not for speed but squeeze :) . 

 

 

 

 

 

 

 

 

WODs 6.5.17 - 6.9.17

The scoring system for the team challenge will be updated tomorrow.  Looking forward to an amazing week. Can't wait to see everyone. 

Monday 

3x7 Back Squat @ 75%

2x7 Front Squat @ 75%

Then

For Time

5 Squat Cleans 185/125

10 Burpees over the bar

4 Squat Cleans

8 Burpees over the bar

3 Squat Cleans

6 Burpees over the bar

2 Squat Cleans

4 Burpees over the bar

1 Squat Clean

2 Burpees over the bar

Tuesday

5 Rounds

20 Push Ups

10 Box Jumps

2 Muscle Ups

Wednesday

For Time:  Start where coach places you and go in order

50 Tire Flips

50 Stone over shoulder

50 T2B

50 GHD or Med Ball Sit Ups

Thursday - Team Championship Event 2 - This must be done together. 

Team Triple 3s

3000 M Row

300 Double Unders

3 Mile Run.  The run can only be split into 400 meters when changing athletes. Athletes may run further but 400 minimum. 

Friday

Back Squat 4x5 @ 80%

Front Squat 3x5 @ 80%

Then

Four Rounds

8 DL @ 315/225

10 Strict Pull Ups

5 Wall Climbs

 

 

 

WODs 5.29.17 - 6.2.17 - Monday 9:00 AM ONLY

Happy Memorial day!  Very thankful for all the brave men and women that have defended this great nations freedom!  We may not agree on everything but we can all agree that freedom is awesome and it is not free. God bless America!!

Monday  9:00 AM only

"Murph" 

All are welcome. There will be many scaling options and coaches to help.  100 pull ups is a ton. If you are not conditioned for this it can injure you. Please make sure that you fully extend your arms on every rep in order to allow the blood to flush. if you are a new athlete you should partner up with another and break the workout up wisely. 

For Time:

1 mile run

100 Pull ups

200 Push Ups

300 Air Squats

1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday

If you completed Murph yesterday this would be a good rest day. 

20 Min AMRAP

30 Tire Hammers (Do not hit yourself or anyone else with the hammer)

20 Dumbell Snatches Alternating 50/35

10 Sit ups

5 Burpees

Wednesday

With your new max from last Friday.

20 Mins to complete

2x9 Back Squat @70%

2x9 Front Squat @70%

Then

EMOM for 10 MIns

1 Full snatch (If you have mobility issues this can be a power snatch and an OHS)  Start at 65%

Then

5 Min AMRAP

10 Deadlift  135/95

20 Mountain Climbers

30 Double Unders

Thursday

Event 1 Team Championship

Find a 1 RM of the following.  Your score will be the total combined weight. You must have a judge or coach verify.  You have until Wednesday evening at 8:30 PM Central time to submit your scores.  You can do the lifts as many times as you want as long as you have a judge. 

Jerk From Rack - Can be front rack or back Jerk. 

OHS from rack

1 attempt max pull ups. 

WOD

12 Min AMRAP

15 Box Jump overs

15 Pull Ups

200 Meter Run

Friday

5 Rounds for time

15 Ring Dips

Row 400 Meters

15 KB Swings 53/35

 

 

 

 

 

 

WODs 5.22.17 - 5.26.17 - Team Championship Results

Use this link to view the results of the J19/205 Team Championship. Many scores have not been entered. Use this link to go to last weeks WOD post to enter scores if needed.  You have until Monday at 5:00 PM.  Teams will be declared after that time.  We will announce the first workout for the teams Wednesday. 

Big shout out to Jake Sloan and Landen Brock! These guys wanted to try a marathon with no prep other than CF. They set out to do it and accomplished it right out in front with 106 laps. They were tested big time both mentally and physically.  Here is a video of there experience. 

Monday 

BackSquat 

5x3 @ 85%

Front Squat 

5x3 @ 80

Then 

100 Burpees for time

Tuesday

E2MOM for 14 Mins

1 Power Clean + 1 Hang Clean + 1 Full Clean

Start at about 65% and go up by feel. If you miss a lift you should drop weight. 

Then 

4 Rounds 

10 Deadlift @ 225/155 or 85% of your last set on the 3 TNG DL Workout from 2 weeks ago. 

30 DU's 

4 Ring MU's 

Wednesday

"6 Pack by Summer"

100 Sec plank

90 Mountain Climbers

80 Anchored Sit Ups

70 Russian Twist

60 Second L sit

50 Jack Knives

400 meter run

30 Floor wipers  95/65

20 K2E

10 Sit ups holding a d ball

Thursday 

From rack

EMOM for 10 Mins

1 Push Press + 1 Jerk   Start around 65% of PP Max

Then

18 Min AMRAP

12 KB Swings 70/53

10 Lunges holding KB in front rack

8 HSPU

6 Pull Ups

Friday 

Find a 1 RM Back Squat and Front Squat

Then

Row 1600 Meters

Bike 75 Cals

Carry Something Really Heavy 200 Meters. 

 

 

 

 

 

 

WODs 5.15.17 - 5.19.17

Final event of the 2017 J19/205 Team Challenge.  Can't wait to see how the teams shake out! 

Don't forget to order your Urban Purpose Boston Butt. Let's help them reach their goal of selling 350 Butts. This will help them fund the safe house for 1 year. These guys are doing awesome things here in Birmingham. Order at www.urbanpurpose.org . Pick up dates are May 25-26th. 

If you have not entered your scores for the previous events. Please do it. 

Event 1 - Click here to check if you are on the list.   If not - Enter time here

Event 2 - Click here to check if you are on the list.  If not - Enter score here

Event 3 - Click here to check if you are on the list.  If not - Enter score here

Event 4 - Click here to check if you are on the list.  If not - Enter score here

Monday - Team championship final event.  Enter Scores here.  Check results. 

This is a two part event with two scores. 

DT  - Score 1

For Time:

5 Rounds 

12 Deadlift 155/105

9 Hang Cleans

6 S2O 

Then no longer than 10 mins after completion

Max Reps Body Weight Back Squat

This will be entered as two separate scores. 

Tuesday

Annie on the run

50-40-30-20-10 

Double Unders 

Sit Ups

400 meter run between each round

Wednesday

10 Min Emom

1 hang power snatch plus 1 hang full snatch

Then

For time: 

Row 50 cals

40 Pull Ups

30 Cleans 135/95

20 Burpees

10 Full Snatches 

Thursday 

Front Squat 

4x9 @ 70 %

ROMWOD

Friday

Teams of 2 or 3 ( split work any way) 

400 Meter Worm Carry

50 D ball over the shoulder

100 Calorie Assault Bike Ride

40 Wall Climb overs

100 Tire Hammers

Everyone completes 2 min plank at the end. 

 

 

WODs 5.8.17 - 5.12.17 - Team Championship Event 4

The Team Championship is going great! Everyone is doing a great job!  Final call for pre order on the new Spring T-shirt.  If you want to sport one like all the other cool kids put your name on this list.  Click here.  

Looking forward to an awesome week!

If you need to enter a score for event 3 - Enter here.  Not sure? Click here to check

Monday - Event 4 Team Championship - Time is to be entered by total seconds. Enter score here. 

Triple 1s

For Time:

1000 Meter Row

100 Double Unders

1 Mile Run

Tuesday

EMOM 10 Mins

2 Jerks from the rack - Start at approx 60% and go up by feel. 

10 Min AMRAP

10 Push Ups

10 Turkish Get Ups 53/35

5 Burpees

Wednesday

Back Squat 

7 x 5 @ 80%

Then

Romwod

Thursday

For Time:

4 Rounds 

20 Dumbbell Snatches

10 SA OH Lunge with Dumbbell

10 Pull Ups

Friday

EMOM 24 Alternating Movements

Deadlift TNG 3 Reps (add weight until form breaks)

Russian Twist - Start t 20 and add 2 each round.

Cash Out 50 Cal Row

 

 

 

 

WODs 5.1.17 - 5.5.17 Can you believe it's May?

Click here to place T shirt order

I absolutely love training this time of year.  That nice sweat running in your eyes. Squats stimulating your metabolism and improving your mobility. Strength gains are being made. This is also a time of year when I see some athletes get lazy and lose focus on their fitness. If you find yourself in those doldrums get yourself in the gym. Get around people that can motivate you. You are only a few steps away from maintaining all that hard work. There is power in community. Talk to your coaches. You already know you will be hearing from me.  KO

Team Championship Info

If you have not posted a score for event 2 follow this link and post.  Click Here

Monday - Team Championship Event 3  - Enter Score Here

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points

Then

Back Squat 5 x 7 @ 75% 

Tuesday

"Grunt Work"

Whatever challenge weight wise your willing to take. 

1 lap around widow maker loop.  Approx 1.1 Miles. 

Record time and weight

Then 

ROMWOD

Wednesday

EMOM 10  - 1 Snatch + 1 OHS  Approx 65% (Can be full snatch if mature squat)

Then 

15 Min AMRAP

20' HSW - Every time you break do five burpees -  Scale 30 Sec HSH

3 Muscle Ups  - Scale Bar MU - Pull Ups

30 Double Unders

Thursday 

EMOM Alternating movements for 24 Mins

Sit Ups Start at 10 and add 1 Each Time

Deadlifts Start at 95/135 TNG 3 Reps Go Up By Feel (As soon as form goes you are done)

Finish with recovery speed 800 meter run

Friday

FS 1x5 @ 85%

Back Squat 7x5 @80% 

ROMWOD

 

 

 

 

 

 

 

 

WODs 4.24.17 - 4.28.17

Participants in the 2017 Team Challenge please follow this link to check to see if your score has been entered and is accurate for event 1. Click here

If you need to enter your score for event 1 click here.  All scores must be entered by 7:30 PM Central time Monday the 24th of April.  Click here to enter.

Bootcamp classes are growing.  These classes are designed for any level athlete. They can be used as a stepping stone to Crossfit or are great for general fitness and weight loss.  Please refer your friends to these classes. M-W-F  5AM and 11:30AM  M-TH 5:30 PM Sat. 10 AM.

Monday 

Event 2 - Team Challenge

15 Mins to find max clean and snatch.  This can be any type of clean or snatch.  Your score is your total combined load.  Enter score using this link

Then 

Back Squat 

1 x 5 @ 82.5 %

Front Squat 

4x5 @ 70%

1x3 @ 75%

2x2 @ 80%

1 x 1 @ 90%

Tuesday

Start half the class on one amrap and the remainder on the other. 

10 Min AMRAP

10 Ring Push Ups

10 Sit Ups

10 Burpee Strict Pull Ups

Rest 3 Mins

10 Min AMRAP 

15 Cal Row

14 Dumbell Snatches 50/35

Wednesday

Work to a max of the following complex. 

1 Clean + 1 Hang Clean + 1 TNG Squat Clean

Then at a moderate pace

Bike 5 MIns

Rest 1 min

Run 5 Mins

Rest 1 Min

Double Under 5 Mins

Rest 1 Min

Row 5 Mins

Thursday

Front Squat 

1x5 @ 80%

Back Squat 

4 x 9 @ 70%

Then 

5 Rounds for time

10 Pull Ups

15 WBs 14/20

10 HSPU

Friday

For Time:

400 Meter Farmer Carry AHAP (can use sandbags or KBs)

400 Meter Run

200 Meter Farmer Carry AHAP

200 Meter Run

50 Burpees

WODs 4.17.17 - 4.21.17 - Team Championship Qualifier Starts This Week

Looking forward to kicking off the Team Championship Qualifier this week. This going to be a super fun time. If you have not registered yet here is the link. Click here

Monday 

Back Squat 

4x5 @ 70%

1x3 @75%

2x2 @80%

1x1 @90%

Then Event 1 of the Team Qualifier

For Time:

500 Meter Row 

40 Air Squats

30 Sit Ups 

20 Hand Release Push Ups

10 Pull Ups

Tuesday

EMOM for 10 Mins

1 Power Clean + Jerk 65%

Then

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

Burpee Box Jump Over 24/20

Cash Out 400 Meter Run

Wednesday

50-40-30-20-10

Push Ups

Sit Ups

Double Unders

Thursday

Back Squat 

1x5 @ 80%

Front Squat

3x8 @65%

5x1 @ 70%

2x2 @75%

1x1 @ 80%

Bike, Row, Run or Ski at approximately 75% for 10 Mins

Friday

EMOM

2 Snatches @ Approximately 65-70%

Then

5 Rounds

15 KB Swings 53/35

15 Box Jumps

4 Muscle Ups

 

 

 

 

 

 

 

 

 

 

WODs 4.10.17 - 4.14.17 - J19 Team Championship is back!

The J19 Team Championship will start in one week.  There will be 5 tests completed over a 3 week period to create a ranking of participating athletes. There will be a male and female division. After completion of the 5 test, teams of two will be created to complete 5 more tests as a team to crown the championship team.  It is $30 to participate and includes competitor T shirt. Should be super fun times. There will be RX and Scaled versions. 

Register Here 

Our bootcamp classes are growing. If you know people that need a little less intensity than Crossfit send them our way. We are looking for people that just want to get off the couch. We are here to help. 

Class times - M-W-F 5AM and 11:30 AM  M-Th - 5:30 PM  - Drop ins are $12. 

MONDAY

Find 1 RM Front Squat

Then

6 minute AMRAP
22 wall ball
22 power snatch 75/55
2 minute rest
6 minute AMRAP
22 box jump
22 push press 75/55
2 minute rest
6 minute AMRAP
22 cal row
22 DB snatch 55/35

TUESDAY

10 MINUTE emom
2 squat clean + 1 split jerk @ 70%

15 minute AMRAP
30 double unders
15 power cleans 135/95
30 double unders
15 T2B

WEDNESDAY

Back Squat

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

With a partner alternate 12 Calories for 10 rounds for time on bike or rower or ski erg. 

THURSDAY

10 minute EMOM
2 squat snatch @65%

3 rounds for time
600m run
15 C2B
15 HSPU

FRIDAY

Back Squat

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80% 

Then

FOR TIME
21-15-9
over head lunge 95/65
bar facing burpees
 

WODs 4.3.17 - 4.7.17

Hope everyone had a great spring break!  I had an awesome time this Saturday competing with my cousin Mark Underwood. If you have not stepped out into that competitive environment yet I highly recommend it. You always come away with a great learning experience.

We are going to be moving into a strength phase with our programming meaning we will be spending a bunch of time squatting heavy loads.  Awesome stuff.  The magic happens in the squat rack!

Monday 

15 Mins to work up to a 1 RM Back Squat

Then

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups or 10 Push Press 95/65
95/65-lb. front rack walking lunges, 15 steps

Tuesday

1 set max strict pull ups  or closest modification

1 Set max effort ring dips

1 Set Max Effort Push Ups

1 Set Max Plank

Then

Jackie

1000 M Row

50 Thrusters 45LB

30 Pull Ups

Wednesday

Work to a 3 rep TNG Deadlift

Then

21-15-9

Deadlift 225/155

KB Swing 70/53

 

 

 

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WODs 3.27.17 - 3.31.17

This years open season has been awesome!  Congratulations to all the athletes that competed and thank you to all our athletes that helped and cheered. 

This week we are going to go with a bit of element of surprise and follow crossfit.com workouts. 

Hope everyone has a great spring break.

We are going to start with Sunday for Monday so we will be one day behind. 

Monday

3 rounds for time

One minute of 135/95 -lb back squats 

Rest one minute

One minute of c2b pull ups or best modification

Rest one minute

One minute of 135-lb power cleans

Rest one minute

Score is total reps. 

WODs 3.20.17 - 3.24.17 - Final week of the Open.

The last week of the Open and the weather is turning warm.

The Open this year has been my favorite of all. Whether you are participating or not you have to admit that it's quite exciting. I love how people encourage one another so fiercly. I encourage everyone to do it next year. It brings all the game time build up back to life. The preparation to attempt to give all you have is an experience to be lived through many times. It empowers you to do more than you once thought. 

Bootcamp classes M-W-F 5 AM and 11:30   M-TH 5:30 PM. Saturday 10 AM  - All bootcamp classes are bring a friend. The bootcamp only membership is $100/MO.  Bring a friend in and they sign up we will give you $50. 

Monday

12 min to work to a 3 rep power clean (power not squat)

20 min

30 on/30 off for total reps

Thrusters 75/55

Burpees

SDHP 75/55

DU

Tuesday

EMOM 12 min

Min 1- 2 FS@84%

Min 2- 10 Box Step ups with DB-20 inches for all switch legs each round

Min 3 Rest

Then

Cindy

20 min

5 Pull ups

10 Push ups

15 Air squats

Wed

Teams of 3

2 people work at a time

30 min to run a 5k

75 Stone to shoulder

75 GTO 75/55

75 KBS 70/53

75 Hang Snatch 75/55

One person is running at all times while the other two members perform the reps

Once all reps are performed 2 people from team may both work on run

Workout is over once all reps and running is performed

For time with a 30 min cap—if it takes over 30 min time is 30 min plus reps and meters left in seconds

Thursday

24 min

1 min on 1 min off for max total reps

After 3 rounds of 1 movement you will rotate or every 6 min

Movements are as follow

  1. Bike for cals
  2. Box Jumps 20 inches for all
  3. Row for cals
  4. Jump Squats

Score is total reps

Friday 17.5

 

 

 

 

WODs 3.13.17 - 3.17.17 - Next Intro Starts April 4th.

Amanda Peterson with Therapy South will be at J19 Monday's 6:00 AM - 10:00 AM and 4:00 PM -7:00 PM.  If you have any pain, injuries or want some pre wod prep work come in and see her. 

Great job to all the athletes that are participating in the open!  Best of luck in the last two workouts.  A big thank you to all our athletes that are not competing in the open but helping out and cheering people on. 

Monday 

EMOM for 10 min

Min 1 5 STO ahap

Min 2 8 BURPEES

Then 

15 min AMRAP

20 95/65lb PP

30 DU

40 Air Squats

Tuesday

Emom for 12 min

Min 1 2 BS 84%

Min 2 12 V Ups

Min 3 Rest

Then

14 Min AMRAP

Row 50 cals

40 WB

30 Push Ups

20 Thruster 95/65

10 Pistols

Wednesday

Teams of 2

22 min to complete

150 cals bike or ski

100 Box Overs

75 Power clean 135/95

50 T2B

EMOM except the first 5 burpees 

Reps can be split anyway even burpees

Thursday

Run 1000m

Rest 3 min

Run 800m

Rest 2 min

Run 600m

Stretch or foam roll

Friday

17.4