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6/1/17

Take a Break from Maxing out today.  Try a benchmark instead!


WOD- 'The Filthy 50'-

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (55/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions  (or superman)
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders



CASH OUT-  Open Gym

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5/31/17- Max Week!!

BUY IN- BACK SQUAT MAX-  Take as long as you need to find your 1RM of BACK SQUAT.



WOD- 3 ROUNDS FOR TIME;

200M SHUFFLE* 

1 x Lap Zombie Drag (1 = Down and Back)

25 x Supermans

15 x V-ups

8 x Chin Ups


*Face the same direction the entire time so that you are using a different push leg on the way back.



Cash Out-  Max Time Hollow Hold from back

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5/30/17- MAX WEEK!!

BUY IN-  JERK- 1 Rep Max-  Take as long as you like to find your 1RM Jerk from the rack. 


If you have time and would like to complete a WOD...then here ya go!


WOD- 11 Min AMRAP-

50 x Double Unders

2 x Strict Handstand Push ups

12 x Power Snatch (75/55lbs)


CASH OUT-  Roll / Stretch and ready yourself for tomorrow

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MEMORIAL DAY 2017

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, 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.

"Lumberjack 20"

20 x Deadlifts (275lbs)*    *a weight you can perform at lease 5 reps unbroken

Run 400m

20 x KB swings (2pood / 1.5 pood)

Run 400m

20 x Overhead Squats (115lbs)

Run 400m

20 x Burpees

Run 400m

20 x Pullups (Chest to Bar)

Run 400m

20 x Box jumps (24")

Run 400m

20 x DB Squat Cleans (50/35 lbs each)

Run 400m



*40 minute time cap

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5/2717

Andrew Nuttall  |  Age 30

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 



WOD-'NUTTS' 1 Round for Time:

10 x Handstand Push-Ups
15 x Deadlifts (250/175 lb)*
25 x Box Jumps (30/24 in)
50 x Pull-Ups
100 x Wall Ball Shots (20/14 lb)
200 x Double-Unders
400 Meter Run (with 45/35 lb plate)


*a weight you can move for at least 3-5


*30 min time cap*

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5/26/17

BUY IN : POWER SNATCH

4 sets of 5 reps......start at 70% of 1 REP MAX and try to INCREASE WEIGHT each ROUND.

 

WOD - 3 ROUNDS-

 
1 MINUTE of R1) WALL WALKS,  R2) POWER CLEANS 135/95,  R3) BURPEES

1 MINUTE REST

1 MINUTE BACK SQUATS 155/115 lbs

1 MINUTE REST

1 MINUTE POWER SNATCH 95/65 lbs

1 MINUTE REST





 

CASH OUT : FREE FRIDAY

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5/24/17

BUY IN : PULL UP PROGRESSION

Every :30 seconds for 8 MINUTES (16 ROUNDS)

1 Strict Pull Up + 1 Kipping Chest to Bar Pull Up + 1 Kipping Pull Up (use band if necessary to complete entire progression)

  

WOD-

3 Rounds of CINDY - (5 Pull Ups - 10 Push Ups - 15 Squats)

12 x Clean & Jerks 135/95 lbs
 

2 Rounds of CINDY

9 x Clean & Jerks


1 Round of CINDY

6 x Clean & Jerks

 

CASH OUT - HANDSTAND HOLDS

:60 second HOLD - 2 ROUNDS

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5/23/17

BUY IN - DEADLIFT + BOX JUMPS- Every MINUTE on the MINUTE for 10 MINUTES


ODD MINUTES - 4 DEADLIFTS @75% of 1 REP MAX

EVEN MINUTES - 4 HIGH BOX JUMPS

 

WOD- 3 ROUNDS-

600 m RUN 

12 Deadlifts 245/165 lbs*

9 Burpee Box Jump Overs 24/20"

 


*if not going RX'd; use a weight that you can move for 8-12 reps only



CASH OUT : TABATA SIT UPS

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5/22/17 Monday Partner WOD

This workout is completed in TEAMS of TWO

Both RUN TOGETHER
Split up Wall Balls, KB, Burpees, and Pull Ups however you like
Clean & Jerks must be done in sets of 2...then switch
You can choose the order you complete the Wall , KB, Burpees and Pull Ups
 

WOD
 

400 m RUN - together (200 Sprint Striders if Raining)

50 Wall Ball 20/14 lbs

10 Clean & Jerks 155/105 lbs

 

400 m RUN

50 KB Swings 55/35 lbs

10 Clean & Jerks 155/105

 

400 m RUN

50 Burpees

10 Clean & Jerks 155/105

 

400 m RUN

50 Pull Ups

10 Clean & Jerks 155/110 


Cash Out-  Roll and smash to prepare for the remainder of the week

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5/20/17-Murph a week early!

We are celebrating Memorial Day a week early at Philia.  Why you might ask?  First, we love our soldiers and believe they deserve more than one week of recognition.  Second, I was a week ahead and do not want to change a Wod that you are all excited to do. Finally, this will give us a fantastic opportunity to recognize more than one hero this Memorial day, as they are all deserving of our thoughts and effort.  


WOD-  'Murph'

1 mile Run

100 x Pull ups

200 x Push Ups

300 x Squats

1 mile Run


*wear a 20lb weighted vest throughout if you are up to the challenge.  Split the reps up how you like.

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