Warm-up
Stretch
Run 200m
8 squats
8 reverse hand push ups
broad jump (25m)
crab walk (25m)
WOD
10 rounds for time of:
10 squats
10 pushups
Run 100m
10 lunges
10 situps
Run 100m
Buy Out - hand stand walk (25m)
Monday, June 30, 2014
Tuesday July 1, 2014
Warm-up
Stretch
Run 200m
8 squats
8 reverse hand push ups
broad jump (25m)
crab walk (25m)
WOD
10 rounds for time of:
10 squats
10 pushups
Run 100m
10 lunges
10 situps
Run 100m
Buy Out - hand stand walk (25m)
Monday June 30, 2014
Warm-up
Stretch
Run 400m
50 double unders
2 rounds of
10 burpee box jumps
10 dumbbell push press (1st round med, 2nd round heavy)
WOD
5-5-3-3-2-2-1-1-1 bench press and front squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)
Stretch
Run 400m
50 double unders
2 rounds of
10 burpee box jumps
10 dumbbell push press (1st round med, 2nd round heavy)
WOD
5-5-3-3-2-2-1-1-1 bench press and front squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)
Thursday, June 26, 2014
Friday June 27, 2014
Warmup
400m run or 100 double unders
2 rounds
5 thrusters
mini-WOD 2
3 rounds for time of
400m run or 100 double unders
2 rounds
5 thrusters
5 burpees
5 box jumps
5 KBS
mini-WOD 1
21-15-9 reps of:
thrusters 95#
burpees
rest 3 min.
21-15-9 reps of:
thrusters 95#
burpees
rest 3 min.
mini-WOD 2
3 rounds for time of
10 box jumps
20 situps
200m run
5 wall walks (outside - use garage wall)
200m run
20 TTB
10 Kettle Bell Swings (KBS)
10 Kettle Bell Swings (KBS)
cash out - max height box jump
Wednesday, June 25, 2014
Monday, June 23, 2014
Tuesday June 24, 2014
Warm up
Stretch
Run 400m
10 squats
10 hand raise pushups
1 minute of pass throughs with PVC pipe
2 rounds of
5 Overhead Squats (OHS)
5 Kettlebell swings (KBS)
WOD
8 rounds for time of
Run 200m
10 OHS (75#)
10 KBS (45#)
Monday June 23, 2014
Warm up
Stretch
Run 400m
50 double unders
40 squats
30 push ups
20 pull ups
10 reverse burpees
WOD
3-3-2-2-2-1-1-1
Bench Press & Clean & Jerk (alternate between each movement
Stretch
Run 400m
50 double unders
40 squats
30 push ups
20 pull ups
10 reverse burpees
WOD
3-3-2-2-2-1-1-1
Bench Press & Clean & Jerk (alternate between each movement
Thursday, June 19, 2014
Friday June 19, 2014
HERO WOD
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, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Warm up
Stretch
Run 400m (outside)
2 rounds of
5 chest to bar pull ups (C2B/CTB)
5 overhead squats (HS)
5 burpees
5 box jumps
5 DB cleans
WOD
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m (outside)
20 KB swings (2 pood)
Run 400m (outside)
20 Overhead Squats (115lbs)
Run 400m (outside)
20 Burpees
Run 400m (outside)
20 Pullups (Chest to Bar)
Run 400m (outside)
20 Box jumps (24")
Run 400m (outside)
20 DB Squat Cleans (45lbs each)
Run 400m (outside)
**compare to Friday Jan 24, 2014
Thursday June 19, 2014
Warm up
Stretch
Run 400m
2 rounds of
Sumo Deadlift High Pull (SDHP) - work on form
10 hand raise push ups
15 situps
WOD
4 rounds for time of
Run 400m (outside)
10 Toes-to-Bar
15 SDHP (75#)
20 Push ups
Buy Out
2 Burpees for every minute over 20 minutes. Round minutes up. For example, if it takes 23:24 to complete the WOD, then an additional 8 burpess must be completed. If the 8 burpees are not completed prior to the clock rolling to the 24:xx time, then two more burpees must be completed. Burpees will continue to add until all are completed.
Stretch
Run 400m
2 rounds of
Sumo Deadlift High Pull (SDHP) - work on form
10 hand raise push ups
15 situps
WOD
4 rounds for time of
Run 400m (outside)
10 Toes-to-Bar
15 SDHP (75#)
20 Push ups
Buy Out
2 Burpees for every minute over 20 minutes. Round minutes up. For example, if it takes 23:24 to complete the WOD, then an additional 8 burpess must be completed. If the 8 burpees are not completed prior to the clock rolling to the 24:xx time, then two more burpees must be completed. Burpees will continue to add until all are completed.
Tuesday, June 17, 2014
Tuesday June 17, 2014
Meet at the "Start Here" location for stretching and the warm up. This is the East tower's parking lot just North of the parking garage.
Warm up
Stretch
Run 1 lap, see pic
2 rounds of
15 double unders
10 hand raise push ups
10 situps
WOD
4 rounds of
20 situps
20 double unders
run 1 lap, see pic
20 squats
Reverse bear crawl
Reverse Bear Crawl Demo
https://www.youtube.com/watch?v=GcpwpCZqvzw
Monday, June 16, 2014
Monday June 16, 2014
Strength
1) Incline Bench Press: 10x4, no more than 45secs rest between sets
2) Superset... 5x6
a) Flat Bench Press
b) Front Squat
3) Superset... 4x12
a) DB Flys
b) Cable Crossovers
Metcon
Pick something you suck at or can't stand to see in a WOD and couple it with one more movement. Structure the rep scheme in order to keep the metcon to less than 6 minutes. Goal is to push your heart rate and VO2, not to blast your body. You just did than in the volume above, duh. You shouldn't need more than 2 of these type metcons per week along side strength/stamina barbell work to increase or keep your fitness level while working to get stronger.
1) Incline Bench Press: 10x4, no more than 45secs rest between sets
2) Superset... 5x6
a) Flat Bench Press
b) Front Squat
3) Superset... 4x12
a) DB Flys
b) Cable Crossovers
Metcon
Pick something you suck at or can't stand to see in a WOD and couple it with one more movement. Structure the rep scheme in order to keep the metcon to less than 6 minutes. Goal is to push your heart rate and VO2, not to blast your body. You just did than in the volume above, duh. You shouldn't need more than 2 of these type metcons per week along side strength/stamina barbell work to increase or keep your fitness level while working to get stronger.
Thursday, June 12, 2014
Friday June 13, 2014
Choose two from below...
mini-WOD 1
3 rounds for time of
10 deadlifts (185#)
10 C2B pull ups
10 HSPU
mini-WOD 2
4 rounds for time of
10 box jumps
10 Kettle Bell Swings (KBS)
10 TTB
WOD 3
For Time:
21 Power Snatches, 95#
21 Lat. Barbell Burpees
15 Hang Cleans, 125#
15 Lat. Barbell Burpees
9 Squat Cleans, 155#
9 Lat. Barbell Burpees
Buy out: Max height box jump
Thursday June 12, 2014
Warm Up
Stretch
Run 400m
2 rounds of
20 DUs
10 Dumbbell Thrusters
Work on clean form
WOD
1 Clean (135#)
100 DUs
2 Clean (135#)
90 DUs
3 Clean (135#)
80 DUs
4 Clean (135#)
70 DUs
5 Clean (135#)
60 DUs
6 Clean (135#)
50 DUs
7 Clean (135#)
40 DUs
8 Clean (135#)
30 DUs
9 Clean (135#)
20 DUs
10 Clean (135#)
10 DUs
Wednesday, June 11, 2014
Wednesday June 11, 2014
Warmup
2 rounds
200m run
5 burpees
5 KBS
5 cleans
5 box jumps
Tabata
burpee-thrusters 25# DBs
Sit ups
alternating one arm snatch 45# DBs
double unders
Clean 135#
Box Jumps 24"
KBS 70/55#
Toes to Bar
We are doing this one a little different today. This is a single Tabata round. 20 secs at each movement with 10 secs rest between then move to next movement... You can go through this series more than once if you so desire. Score is number of reps for one round.
2 rounds
200m run
5 burpees
5 KBS
5 cleans
5 box jumps
Tabata
burpee-thrusters 25# DBs
Sit ups
alternating one arm snatch 45# DBs
double unders
Clean 135#
Box Jumps 24"
KBS 70/55#
Toes to Bar
We are doing this one a little different today. This is a single Tabata round. 20 secs at each movement with 10 secs rest between then move to next movement... You can go through this series more than once if you so desire. Score is number of reps for one round.
Tuesday, June 10, 2014
Tuesday June 10, 2014
Warm up
Stretch
Run 400m
2 rounds of
10 push ups
10 squats
5 pull ups (strict)
WOD
5-5-3-3-1-1-1 bench press and back squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)
Mini-WOD
4 rounds for time of
5 burpees
10 pull ups
15 dips
Stretch
Run 400m
2 rounds of
10 push ups
10 squats
5 pull ups (strict)
WOD
5-5-3-3-1-1-1 bench press and back squat
(bench 5, then squat 5, bench 5, then squat 5, bench 3, then squat 3 …)
Mini-WOD
4 rounds for time of
5 burpees
10 pull ups
15 dips
Friday, June 6, 2014
Friday June 6, 2014
Warmup
400m run
2 rounds
5 chest to bar pullups
5 KBS
5 push ups
5 box jumps
5 push press
Metcon
"Kitchen Sink"
3 rounds for time of:
400m run
12 chest to bar pullups
12 KBS 70/55#
12 burpee box jumps
12 TTB
12 push press 115/95#
50' farmers walk 85/65#
cash out: 100 double unders
Thursday, June 5, 2014
Thursday June 5, 2014
No burpees today... Sorry Sack
Warm up
Stretch
Run 400m
2 rounds of
20 DUs
10 push ups
15 box jumps
WOD
4 rounds for time of
50 double unders
10 DB Thrusters (30# DBs)
Wednesday, June 4, 2014
Wednesday June 4, 2014
Warmup
Mobility work
2 rounds of
400m run (outside)
10 hand raise push ups
10 struct pullups
10 squats
10 burpees
Work up to deadlift weight.
Tabata
Strict Pullups
Pushups
Deadlift 205/185#
Cable Row 130/100#
Situps
Note: scale appropriately
Monday, June 2, 2014
Monday June 2, 2014
Warm Up
Stretch
Run 400m
WOD
5 rounds for time of:
Run 400m
8 Bench Press (155#)
8 Front Squat (155#)
16 Box Jumps
Buy Out:
32 Pull Ups
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