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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 4/24

Friday, 20 April 2018 09:51

DEXA time: I will be doing scans Next Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan, I can also do bone density and VO2 Max if that is something you are interested in.If you want to schedule something please email me.

 

Today:

3-4 sets

Seated Alt DB Press x 12 reps total (non working DB should be held Overhead)

Double Barbell Farmers carry x 2 lengths (these will be tricky start light)

Weighted Hip Ext Hold x :30 

 

15 min AMRAP

300m Run

9 Pull-ups

12 HSPU (Scale to Dive Bombers at a deficit to where you can do 12 unbroken fresh)

If you are running out of time to finish your last run, complete it As fast as possible because we will note your time to finish 300

Example: Steve starts his 6th run at 14:23.  His score will be 5+300 @16:02

 

Bootcamp:

3-4 sets

Seated Alt DB Press x 12 reps total (non working DB should be held Overhead)

Farmers Carry x 2 lengths

Weighted Hip Ext Hold x :30 

 

15 min AMRAP

300m Run

9 Pull-ups

12 Dive Bombers  

 

Monday 4/23

Friday, 20 April 2018 08:32

DEXA time: I will be doing scans Next Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan, I can also do bone density and VO2 Max if that is something you are interested in.If you want to schedule something please email me.

 

Today:

15 minutes 

Bulgarian split Deadlift x 5-6 each leg (increase from last week)

Heavy DB Bent over row x 6-8 each arm (same DB or KB from 2 weeks ago)

Double KB Hollow Rocks x 15-20 

 

3 Scores

4 min AMRAP

24 Dubs (50 singles)

6 Power Snatch (95/65)

 

rest 1 minute

 

5 min AMRAP

4 Manmakers (40/30)

9 Box Jumps (24/20)

 

rest 1 min

 

6 min AMRAP

7 TTB 

11 Air Squats 

 

15 minutes 

Bulgarian split KB Deadlift x 5-6 each leg (

DB Bent over row x 8-10 each arm

Double KB Hollow Rocks x 15-20 

 

3 scores

4 min AMRAP

24 Dubs (50 singles)

8 Alt DB Snatch

 

rest 1 minute

 

5 min AMRAP

4 Manmakers 

9 Box Jumps 

 

rest 1 min

 

6 min AMRAP

7 TTB 

11 Air Squats 

 

 

Saturday 4/21

Thursday, 19 April 2018 13:02

DEXA time: I will be doing scans Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan. I can also do a VO2 max test if you are interested let me know. If you want to schedule something please email me.

 

Suffer Saturday:

"Lumberjack 20"

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 C2B
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (50/30s)
Run 400m

 

On Nov. 5 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.

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.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

 

10am

No score today. Move with purpose, not for speed (except on the bike, take that hard).  Try and hit perfect reps

35min AMRAP at about 70-75% speed 

20 Cal Bike

20 DB Hammer Curl + Strict Press 

20 OH Plate Walking Lunges 

20 Banded GM

20 V-ups 

20 Heavy Russian Twists 

 

Looking at 3-6 rounds 

 

 

Friday 4/20

Wednesday, 18 April 2018 19:02

DEXA time: I will be doing scans Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan. I can also do a VO2 max test if you are interested let me know. If you want to schedule something please email me.

 

Today:

RDL 5 x 5 go heavy

Single Leg DB Hip Bridges (place the DB high on hip) 5 x 8 per side

Hanging Scap Retractions 5 x 10 (add weight if possible)

 

See if you can smoke Monday's time with this one:

For Time:

500m Row

25 Bar Facing Burpees

50 Power Cleans (95/65)

25 Bar Facing Burpees

 

Bootcamp:

EMOM 15 minutes:

1) Weighted hip thrusts x 10

2) Russian Twists x 30

3) OH Walking Lunges x 12

 

For Time:

500m Row

25 KB Facing Burpees

50 KBS

25 KB Facing Burpees

 

 

Thursday 4/19

Wednesday, 18 April 2018 14:16

DEXA time: I will be doing scans Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan. I can also do a VO2 max test if you are interested let me know. If you want to schedule something please email me.

 

Today:

4 Rounds

Ring Rows (feet on box) x 8-12

Wall Walks x 2

Straight leg Raises x 10 + 20 Flutter Kicks

 

Climb as high as possible in 15 minutes :

30 Dubs

3 Muscle-ups (6 C2B or 7 Pull-ups)

6 SOH (95/75)

Every completed Round add 10/5lbs to the SOH

 

Bootcamp:

4 Rounds

Ring Rows (feet on box) x 8-12

Wall Walks x 2

Straight leg Raises x 10 + 20 Flutter Kicks

 

15 min AMRAP

30 Dubs

6 GI Janes

5 DB Clean and Jerks

 

Wednesday 4/18

Tuesday, 17 April 2018 08:43

DEXA time: I will be doing scans Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan. I can also do a VO2 max test if you are interested let me know. If you want to schedule something please email me.

 

Today: CrossFit and Bootcamp

Goblet Side Step-ups 4 x 12 (6/6)

Goblet Banded Lateral Steps 4 x 12 (holding a KB in goblet position keep your core tight as you laterally step)

Weighted Plank 4 x :30 

 

This workout first showed up on CrossFit.com way back in 2005.  Simple CrossFit. Yes it will put a hurting on you if you keep the intensity high

For time:

4 Rounds

400m Run

50 Air Squats 

 

https://www.youtube.com/watch?v=lb4TdxAqu0A

 

P.S. Murph is coming

 

 

 

Tuesday 4/17

Monday, 16 April 2018 11:24

DEXA time: I will be doing scans Thursday 5/3 from 10am-630pm. The cost is $50 normally $150 per scan. I can also do a VO2 max test if you are interested let me know. If you want to schedule something please email me.

 

Today:

40 or 60 Strict Pull-ups - whatever number you choose divide by 4. If you are going 40 you will do:

10 Pull-ups, 10 Alt Grip Pull-ups (R hand over), 10 Alt Grip Pull-ups (L hand over) 10 Chin ups 

-Banded pull aparts x 60 (30 overhand + 30 underhand)

 

15 Min AMRAP

30 Sit-ups

25 KBS (55/35)

20 Box Jumps (24/20)

15 Push-ups

 

Bootcamp:

20 Strict Pull-ups

30 Strict Ring Rows

60 Banded Pull aparts (30 overhand + 30 underhand)

 

15 min AMRAP

30 Sit-ups

25 KBS 

20 Box Jumps 

15 Push-ups

 

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