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“LumberJack 20” – Monday 7/22

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“Lumberjack 20″
For Time:
20 Deadlifts (275/185#)
20 KB Swings (70/50#)
20 Overhead Squats (115/75#)
20 Burpees
20 Chest-to-Bar Pull-ups
20 Box Jumps (24/20″)
20 DB Squat Cleans (45/30#)
*Run 400m after each movement

Level 2:
For Time:
20 Deadlifts (205/145#)
20 KB Swings (50/35#)
20 Overhead Squats (75/55#)
20 Burpees
20 Jumping Pull-ups
20 Box Jumps (20/14”)
20 DB Squat Cleans (30/20#)
*After the deadlifts and squat cleans, run 200m. Otherwise, run 400m between each movement.

Level 1:
For Time:
20 Deadlifts (75/55#)
20 KB Swings (35/20#)
20 Overhead Squats (45/35#)
20 Burpees (No Push-up)
20 Ring rows
20 Box Step-ups
20 DB Front Squats (20/10#)
*Run 200m after each movement

“Calm Before the Storm” – Saturday 7/20

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Partner WOD:
8 x 2:00 Rounds:
Each partner will perform each couplet 4 times

Partner A:
Run 200m
AMRAP Toes-to-Bar

Partner B:
Row 250m/200m
AMRAP Double KB Push Press (35/25#)

* Each partner starts on a different couplet. From 0:00-2:00, Partner A will complete the 200m run and Partner B will complete the 250m row. In the remaining time in the 2:00 period, they will work through the toes-to-bar and double KB push press, respectively.
* From 2:00 – 4:00, they will switch couplets and once again complete the 200m run and the 250m row before continuing to accumulate reps.
* Score is total reps complete for both members, simply keep a running count of your own reps.

Level 2:
Partner WOD:
8 x 2:00 Rounds:
Each partner will perform each couplet 4 times

Partner A:
Run 200m
AMRAP Toes-to-Bar

Partner B:
Row 250m/200m
AMRAP Double KB Push Press (25/20#)

* Same structure as Rx’d

Level 1:
Partner WOD:
8 x 2:00 Rounds:
Each partner will perform each couplet 4 times

Partner A:
Run 200m
AMRAP Laying Toes-to-Bar

Partner B:
Row 200m/150m
AMRAP Double KB Push Press (20/15#)

* Same structure as Rx’d

“Genetic Beast Lobster” – Friday 7-19

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Remember kids!!!! The 5th Annual CFK Summer Bash is TOMORROW!!! We’ll see you at 15 Bradford Rd, Duxbury…Kallenberg, we’re all coming for your MVP Title!

Stretching:

:30 each side each stretch.
1) Couch stretch
2) Banded shoulder stretch
3) Pigeon stretch

Front squat therapy:

1) 10 PVC Front Rack Stretch
2) 10 Alternating rack position stretch with barbell
3) 5 Front Squat / 5 Thrusters
4) 10 Shoulder Taps
5) 1 Wall Walk

“Genetic Beast Lobster”
For Time:
21 Thrusters (135/95#)
9 Wall Walks
15 Thrusters
15 Burpee Pull-ups
9 Thrusters
21 Bar Facing Burpees

Level 2:

For Time:
12 Thrusters (115/65#)
9 Wall walks
9 Thrusters
15 Burpee Pull-ups
6 Thrusters
21 Bar Facing Burpees

Level 1:

For Time:
21 Thrusters (75/55#)
3 Wall Walks
15 Thrusters
9 Burpee Pull-ups
9 Thrusters
15 Bar Facing Burpees

“Truly a Vacation” – Thursday 7/18 *Gymnastics 6pm*

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Warm Up:
Dynamic and Burpees

WOD
For total time:
2x 1000/800m row
4x 500/400m row
6x 250/200m row
*Rest 1 minute between all efforts

Level 2:
For total time:
2x 1000/800m row
2x 500/400m row
6x 250/200m row
*Rest 1 minute between all efforts

Level 1:
For total time:
1x 1000/800m row
2x 500/400m row
4x 250/200m row
*Rest 1 minute between all efforts

Monthly Accessory

“Baby SeaGulls”- Wednesday 7/17

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Warm Up:
Shoulder Warm UP
5 min AMRAP
10 Snow Angels
Crab Walk
10 Scorpion Stretch

OHS therapy

WOD
5 Rounds:
10 Single DB Overhead Squats (50/35#) (right)
5 L Pull-ups
10 Single DB Overhead Squats (left)
20 Jumping Lunges

Level 2:
5 Rounds:
10 Single DB Overhead Squats (35/25#) (right)
5 L Kipping Pull-ups
10 Single DB Overhead Squats (left)
20 Jumping Lunges

Level 1:
5 Rounds:
10 Single DB Overhead Lunges (25/15#) (right)
5 Hanging leg raise
10 Single DB Overhead Lunges (left)
10 Jumping Lunges

Ca$hOUT:
Accumulate100 Sit-ups
*Every minute on the minute perform 12 flutter kicks

“Shrimp Cocktail and Caviar” – Tuesday 7/16

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Warm Up;
Squat Therapy
1) Deadlift + Shrug // set-up position & bar path
2) Muscle Clean // set-up position & bar path
3) [Tall power clean](https://www.youtube.com/watch?v=YhGbp1wp8Ls) Lands // foot work: start to landing position
4) Squat Clean

For Load:
3-3-3-3-3
Clean & Jerk

Level 2:
3-3-3-3-3
Clean & Jerk

Level 1:
5-5-5-5-5
Clean & Jerk

Mid-Line:
4 Rounds:
25 GHD Sit-Ups
25 DB Box Step-overs (35/20#) (24/20″)

“Greek Wedding”- Monday 7/15 *Olympic Lifting Class 4pm*

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Warm Up:
Dynamic Warmup

Partner WOD
For Time:
50 Strict Pull-ups
100 Push-ups, hand release
Run 5k (carry a 25/15# plate)

*1 athlete working, 1 resting during gymnastic movements, switch as needed. Athletes run at the same time, but they do not have to run together. Each athlete is only running 2.5k; the total run between both is 5k.

Level 2:
For Time:
50 Banded Strict Pull-ups
100 Push-ups
Run 5k (carry a 15/10# plate)

*1 athlete working, 1 resting during gymnastic movements, switch as needed. Athletes run at the same time, but they do not have to run together. Each athlete is only running 2.5k; the total run between both is 5k.

Level 1:
For Time:
50 Ring rows
100 Push-ups
Run 4k

*1 athlete working, 1 resting during gymnastic movements, switch as needed. Athletes run at the same time, but they do not have to run together. Each athlete is only running 2k; the total run between both is 4k.

“Dumpster Diving”- Saturday 7/13

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Dynamic Warm Up

Partner WOD:
5 Rounds:
Run 400m (Together)
30 Kettlebell Swings (70/53#) – Partner Hangs from Pull-up Bar
20 Box Step-ups holding KB (24/20″) – Partner Holds Handstand
*Partners switch as needed

Level 2:
Partner WOD:
5 Rounds:
Run 400m (Together)
30 Kettlebell Swings (53/35#) – Partner Hangs from Pull-up Bar
20 Box Step-ups holding KB (24/20″) – Partner Hold Handstand
*Partners switch as needed

Level 1:
Partner WOD:
5 Rounds:
Run 200m (Together)
30 Kettlebell Swings (35/26#) – Partner Hangs from Pull-up Bar
20 Box Step-ups holding KB (20/16″) – Partner Hold Plank
*Partners switch as needed

“Milkshakes and Waffle Fries”- Thursday 7/11 *Gymnastics 6pm*

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Warm Up:
Hinshaw Warm up
PVC then barbell warm up

3 Rounds:
20 Banded side steps (left)
20 Banded side steps (right)
20 Banded steps (forward)
20 Banded steps (backward)

WOD
7 Rounds:
Run 240m Shuttle
7 Front Squat (155/105#)

Shuttle Run:
15m-45m-60m

Level 2:
7 Rounds:
Run 240m Shuttle
7 Front Squat (105/75#)

Shuttle Run:
15m-45m-60m

Level 1:
7 Rounds:
Run 120m Shuttle
7 Front Squat (75/55#)

Shuttle Run:
10m-20m-30m

“Tyrannosaurus Flex” – Wednesday 7/10

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Warm UP
Dynamic into :
1) Snatch pull from mid thigh, knees, then high hang
2) Muscle Snatch
3) OH lunge left, OH lunge right
4) Snatch-grip Push Press (behind the neck)
5) Snatch Deadlift to mid-thigh + Snatch
6) Power Snatch

WOD
For Time:
100 Snatch (75/55#)
*Every minute on the minute including the start, perform 1 Rope Climb (15′).

Level 2:
For Time:
100 Snatch (55/45#)
*Every minute on the minute including the start, perform 1 Rope Climb (2-3 Pulls).

Level 1:
For Time:
100 Snatch (45/35#)
*Every minute on the minute including the start, perform 1 Pull-to-stand/ Wall Climb

Rope Subs:
* 5 Strict Pull-ups
* 7 Strict Ring Rows with both hands holding on to same ring
* 3 heavy Dumbbell Rows

Mid-Line:
3 Rounds:
200m Double DB Overhead Walk (20/10#)
35 GHD Sit-ups or Banded Sit-ups