7-1-11

MAKE UP DAY

6-30-11

Strength - Find your 1RM Deadlift

WOD - All out 500m Row

7:00pm - Nutrition Lecture

Post load/500m time to comments.

6-29-11

Mobility - 15 minutes

WOD - AMRAP in 20
10 Pushups
8 T2B
6 Power Clean 115/85

6-28-11

Strength - OHS
Find your 1 rep max

WOD - 3 minutes max KB swings 55/35

Nutrition Lecture this Thursday

Nicole will be giving her wellness/nutrition lecture Thursday, June 30th, starting at 7:00pm. All CrossFit SoMO members are invited to attend.

6-27-11

Skill - 3 rounds---Max reps pullups

WOD - 10-9-8-7-6-5-4-3-2-1 reps
Deadlift 225/185
HSPU

6-26-11

WOD - 375 Reps Gone Bad

We will compete as a team. Each member will perform 25 repetitions at each station. No one may move forward to the next circuit until the team member in front of you has completed that station. There is a mandatory 1 minute rest after the row in rounds one and two. Complete the following in this order for time:

3 Rounds of:
25 Sumo Deadlift High-Pulls 75/45
25 Box Jumps 20"
25 Wallball Shots 20/14
25 Push Press 75/45
25 Calorie Row
1 minute rest during rounds 1 & 2

Post team members/time to comments.

Could these be the jersey designs everyone is talking about?

6-25-11

WOD - 9-15-21-15-9 reps of
Bar-facing Burpees
Back Squat 95/65
T2B

6-24-11

Make-Up Day

6-23-11

Strength - Front Squat 3-3-3-3-3-3-3-3-3-3

WOD - 2 rounds
400m - rest 120 seconds between efforts

6-22-11

WOD - 3 Rounds
25 Pullups
50 Double-Unders

Post time to comments.

Nutritional Challenge coming soon! Ask Nicole for details....

Also, congrats to Nicole for completing today's Concept2 Summer Solstice Challenge.

6-21-11

Mobility - 15 minutes

WOD - Clean & Jerk 1-1-1-1-1-1-1

AMRAP in 5
Squat Clean @ 50% of 1 rep max

6-20-11

Skill - Muscle-Ups, or progressions to get them

WOD - 5k run or row

6-19-11 Father's Day WOD

Complete the following hero workout with a partner. Try to pair up with someone new. Use one bar for the deadlifts, one KB for the swings, and one bar for the OHS. Go heavy, but scale accordingly. Both team members will do all the 400m runs.
 
"Lumberjack 20" (Partner Version)

40 Deadlifts (275lbs)
Run 400m
40 KB swings (2 pood)
Run 400m
40 Overhead Squats (115lbs)
Run 400m
40 Burpees
Run 400m
40 Pullups (Chest to Bar)
Run 400m
40 Box jumps (24")
Run 400m
40 DB Squat Cleans (45lbs each)
Run 400m

Post team members/time to comments.

On Nov. 5, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 13 people 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.

On November 5, 2010, one year later, 52 individuals received awards for their actions in the shooting. The Soldier's Medal was awarded to 10 soldiers, one of which was Captain John Gaffaney, who died attempting to charge the shooter. The Secretary of the Army Award for Valor was awarded to police officers Kimberly Munley and Mark Todd, for the roles they played in stopping the shooter.
 

6-18-11

Complete the following for time:
20 Pull-ups
30 Pushups
40 Sit-ups
100 Squats
40 Sit-ups
30 Pushups
40 Pull-ups
30 Pushups
40 Sit-ups
100 Squats
40 Sit-ups
30 Pushups
40 Pull-ups
30 Pushups
40 Sit-ups
50 Squats

Post time to comments.

6-17-11

Friday is makeup day. Use this opportunity to makeup a workout you have missed this week.
Otherwise, you will have to WOD with TaTanyia......

6-16-11

Mobility - 10 minutes

WOD - 10 Rounds
20 Double-Unders
15 Wallball Shots 20/14

Post time to comments

6-15-11

Strength - 2 sets max reps Front Squat @ 50% of 1 rep max

WOD -  "The Cashier"
Buy In-50 calorie Row
25 Burpees
50 Situps
25 Pushups
50 Situps
25 Burpees
Cash-Out 50 calorie Row

6-14-11

Skill - L Sit Progressions

WOD - "Nicole"
AMRAP in 20 Minutes of:
Max Rep Pullups
400m Run

Post Pullups/Rounds to comments.

2011 CrossFit Games: Northern California Regional Competition

6-13-11

Strength - OHS 1-1-1-1-1-1-1

WOD - For time
50 Double-Unders
40 Situps
30 Power Snatch 75/45
20 Wallball 20/14
10 HSPU

6-12-11

Team WOD at 1pm.
Let's hope you don't have to pack a lunch......

6-11-11

WOD - 3 Rounds
400m Run
21 Wallball Shots 20/14
12 Deadlifts 225/185

Post time to comments

Our newest member, Grant Cyrus!!

6-10-11

MAKE UP DAY...GET ONE IN MIND OR I'LL GET ONE FOR YOU!!!
While your deciding , take a minute to read this...

http://blog.skyvisioncenters.com/?p=491

6-9-11

Strength - Back Squat 1-1-1-1-1-1-1

WOD -
30 Pullups
50 Push Press 65/45
1000m row

6-8-11

Mobility -  10 minutes

WOD -
800m run
1 Wall Ascent
15 Wallball 20/14
400m run
2 Wall Ascents
30 Wallball 20/14
200m run
3 Wall Ascents
45 Wallball 20/14

Post time to comments

6-7-11

Strength - Deadlift 3-3-3-3-3

WOD - 5 rounds
10 KB swings 70/55
10 Burpee Pullups

6-6-11

Mobility - 20 minutes

WOD - "narF"
9-15-21 Reps of
Pullups
Thrusters 95/65

Post time/load to comments

6-5-11

Partner WOD - "Leslie's Choice"

Details prior to workout.....

6-4-11

WOD - with one bar: 75/45
100 Sumo-Deadlift High Pull
100 Hang Power Clean
EMotM (Every Minute on the Minute) 50m dash

Post load and time to comments.

6-3-11

Mobility - 15 minutes

Strength - Pick a Squat
Back Squat 3-3-3-3-3
Front Squat 2-2-2-2-2-2
OHS 1-1-1-1-1-1-1

You can pick any sequence, any one movement, mix and match, or however you wanna do it!

6-2-11

Strength - Shoulder Press 1-1-1-1-1-1-1

WOD - 2 rounds
15 Burpees
15 Pullups
15 Box Jumps 24/20
30 Double-Unders


REMEMBER TO HYDRATE !!! IT IS HOT UP IN HERE AND ONLY GONNA GET WORSE!!!