Great Fourth of July crew at Vertical Limit Fitness!   Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (97/62) 150m Run 2 Front Squats 2 Kettlebell Swings 150m Run 3 Front Squats 3 Kettlebell Swings 150m Run …so on…   For Score   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Snatch Every 90 seconds, perform 1 rep at following percentages… 20-30-40-50-60-70-75-80-80-85-85-90-90%   For Quality   Conditioning Sell-out: Partner up* 400m Row 50 Slammers (12/8) @ 2m 60 Calories Biked   For Time *Equal work. One at a time working.   Flexibility/Mobility: Super Front Rack – 1:30/arm Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30/leg     Post score, loads, time, and experiences to commentsRead more

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of the wounded were active Functional Fitnessters at Lumberjack Functional Fitness. Our continued prayers go to their families. “Lumberjack 20” 4-person Team version 80 Deadlifts (275/185) Run 400m* 80 Kettlebell Swings (70/53) Run 400m 80 Overhead Squats (115/75) Run 400m 80 Burpees Run 400m 80 Chest-2-Bar Pull-ups Run 400m 80 Box Jumps (24/20″) Run 400m 80 Dumbbell Squat Cleans (45/30) Run 400m   For Time *All runs are performed with team members running 100m each, carrying sandbag (70/40). All exercises are equal work for the team.   Post time and experiences to commentsRead more

What’s wrong in this picture? 🙂 Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: Partner WOD* 100 Double Unders 20 Single-Arm Dumbbell Overhead Squats (50/35) 40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)* 800m Run 30 Shoulder Press (95/63)* 40 GHD Sit-ups 30 Hang Squat Cleans* 800m Row 30 Push Press* 40 Alternating Dumbbell Snatches (50/35) 30 Back Squats* 80 Calories Biked 40 Wall-Ball Sit-up Throws @ 5m (20/16/14) 20 Handstand Push-ups 100 Speed Skips   For Time *All bar work uses the same weight. Equal work. (M/co-ed/F)   Flexibility/Mobility: Hip Capsule – 1:30/side Overhead w/ External Rotation Bias – 1:30/side Quad Smash – 1:30/side Saddle Sit – 2:00     Post time and experiences to commentsRead more

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.   Conditioning: 50 Double Unders 4 rounds of “Triplet”* 400m Run 40 Double Unders 3 rounds of “Triplet” 300m Run 30 Double Unders 2 rounds of “Triplet” 200m Run 20 Double Unders 1 rounds of “Triplet” 100m Run     For Time Compare to Saturday, 30 July 2016 *Triplet: 3 Handstand Push-ups 6 Deadlifts (1.5x Bwt/1x Bwt) 9 Wall-Ball Shots (20/14) @ (10/9′)   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time, max load, and experiences to commentsRead more