"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)
* as usual scale appropriately
Showing posts with label Hero. Show all posts
Showing posts with label Hero. Show all posts
Friday, July 29, 2016
Friday, July 15, 2016
Friday July 15, 2016
Dang... it's been a while.
Hero WOD Fiday. Hoah!!!
T.J.
For time:
10 bench presses, 185/155
10 strict pull-ups
max reps thrusters, 135/105
* Repeat the triplet until you have completed 100 reps of the thruster. Scale as needed.
Hero WOD Fiday. Hoah!!!
T.J.
For time:
10 bench presses, 185/155
10 strict pull-ups
max reps thrusters, 135/105
* Repeat the triplet until you have completed 100 reps of the thruster. Scale as needed.
Thursday, August 13, 2015
Friday August 13, 2015
It's Lane's Birthday WOD! So after much thought and perusing through old WODs I found one that we haven't suffered through together in quite some time.
As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.
"Whitten"
see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
10 KBS
10 box jumps
10 burpees
10 thrusters
Conditioning
5 rounds for time of:
22 Kettlebell swings, 70/55#
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Notes:
1. Sub wall ball shots with dumbbell thrusters
2. Adjust KBS weight as needed
Should be a ball of fun. Hah!
As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.
"Whitten"
see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
10 KBS
10 box jumps
10 burpees
10 thrusters
Conditioning
5 rounds for time of:
22 Kettlebell swings, 70/55#
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Notes:
1. Sub wall ball shots with dumbbell thrusters
2. Adjust KBS weight as needed
Should be a ball of fun. Hah!
Friday, April 17, 2015
Friday April 17, 2015
Thinking Lumberjackish today….
well sort of a modified Lumberjack 20.
Strength:
Deadlift, work up to a
3rm
Conditioning:
20 Deadlifts, 275# (scale
to 225)
Run 400m
20 KB swings, 2 pood (scale to 55#)
Run 400m
20 Overhead Squats, 115# (sub OH lunges, 45# if we run out of bars)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24"
Run 400m
20 DB Squat Cleans, 45lbs each
Run 400m
Run 400m
20 KB swings, 2 pood (scale to 55#)
Run 400m
20 Overhead Squats, 115# (sub OH lunges, 45# if we run out of bars)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24"
Run 400m
20 DB Squat Cleans, 45lbs each
Run 400m
Friday, February 20, 2015
Friday Feb 20, 2015
Hero WOD Friday
Adam Brown - modified for our equipment
Two rounds for time of:
24 Deadlift, 225
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Bench Press, 165
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Cleans, 135
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Bench Press, 165
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Cleans, 135
Adam Brown | Age 36 | Hot Springs, Arkansas
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
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
Friday, May 30, 2014
Friday May 30, 2014
HERO WOD
Warm Up
Stretch
Run 400m
2 rounds of
5 DB shoulder press
5 squats
5 TTB
5 deadlifts
5 pull ups
WOD
"The Seven"
Seven rounds for time of:
7 Handstand push-ups (sub: DB shoulder press)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.
http://www.crossfit.com/mt-archive2/005450.html
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Thursday, January 23, 2014
Friday Jan 24, 2014
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
In typical Crossfit "Hero WOD" fashion, we honor the men and women who were injured or lost their lives serving their country. Here is a little background for this group of men.
"On Nov. 5 2009 at 1:34 p.m., there was an attack on soldiers and civilians at Fort Hood, TX. 12 soldiers and one civilian were killed and 43 others wounded. 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."
We honor those brave men and women with this WOD.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
In typical Crossfit "Hero WOD" fashion, we honor the men and women who were injured or lost their lives serving their country. Here is a little background for this group of men.
"On Nov. 5 2009 at 1:34 p.m., there was an attack on soldiers and civilians at Fort Hood, TX. 12 soldiers and one civilian were killed and 43 others wounded. 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."
We honor those brave men and women with this WOD.
Thursday, December 19, 2013
WOD 131220
Warmup
mobility work
400m run
2 rounds
10 KBS
10 box jumps
10 burpees
10 thrusters
Conditioning
Hero WOD - "Whitten"
5 rounds for time of:
22 Kettlebell swings, 70/55#
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army
Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th
Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division,
based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy
forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive
device. Whitten is survived by his wife, Starr Whitten, his mother, Jill
Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah
Whitten.
One of our own, Gean, served in AFGN with his sister, CPT Sarah Whitten, who is also in the 82nd Airborne. She was a good Soldier and hooked him up with a Gator before she was redeployed back to the States. She also does CrossFit, including this WOD named after her brother. The area he was killed in was very close to where Gean was during his deployment. It is the exact same area she was serving as a company commander during her deployment. Her unit lost two Soldiers around a week after they got to AFGN while he was there in 2012.
Post Whitten effect...
mobility work
400m run
2 rounds
10 KBS
10 box jumps
10 burpees
10 thrusters
Conditioning
Hero WOD - "Whitten"
5 rounds for time of:
22 Kettlebell swings, 70/55#
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Notes:
1. Sub
wall ball shots with dumbbell thrusters
2. Adjust
KBS weight as needed
One of our own, Gean, served in AFGN with his sister, CPT Sarah Whitten, who is also in the 82nd Airborne. She was a good Soldier and hooked him up with a Gator before she was redeployed back to the States. She also does CrossFit, including this WOD named after her brother. The area he was killed in was very close to where Gean was during his deployment. It is the exact same area she was serving as a company commander during her deployment. Her unit lost two Soldiers around a week after they got to AFGN while he was there in 2012.
Post Whitten effect...
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