Wednesday, October 30, 2013

Thursday, 31 OCT


HAPPY HALLOWEEN!   We will be closing after the 4pm class today, so please plan ahead and come to the gym early!

SKILL:
AMRAP in 1 min:
1.5 BW Deadlift

WOD:
4 rds:
15 OHS (65/95#)
25 Wall Ball (14/20# to 10')
15 Ring Dip
25 Box Jumps (20/24")

STRENGTH:
3 x 5 Snatch (touch and go)





Tuesday, October 29, 2013

Wednesday, 30 OCT


SKILL:
AMRAP 1 min:
HSPU
AMRAP in 1 min:
Body Weight Back Squat

WOD:
Every 90 seconds for 8 rounds, complete:

1 BW Squat Clean
2 BW Jerks
4 BW Deadlift

Cool down with 1000m Row

STRENGTH:
3 rds:
15 GHD Sit-up
15 BW Bench Press
15 Back Extension

Monday, October 28, 2013

Tuesday, 29 October


WOD:
"Nicole"
20 minute AMRAP
400m Run
Max Pull-ups

Last completed 8 MAY

STRENGTH:
Power clean and 2 jerks
Work to heavy single

Monday, 28 October


SKILL:
Front Squat w/ "3 Mississippi" count at the bottom
4 x 2 @ 85%

WOD:
15 - 12 - 9
Turkish Get-up (1/1.5 pd)
Goblet Squat
KBS

200m Farmer's carry after each round

STRENGTH:
Deadlift:
5 - 5 - 3 - 3 - 1




Thursday, October 24, 2013

Wednesday, October 23, 2013

Thursday, 24 October


SKILL:
Squat Snatch
5-5-3-3-1

WOD:
3 rope climbs then
3 rounds
10 thrusters (95/135 lbs)
20 box jumps (20/24)
30 deadlifts (same bar and weight used for thrusters)
Finish with 2 rope climbs

STRENGTH:
Back Squat
2 x 8 @ 75%
2 @ 90%
1 @ 95%

2 rounds of 1 min each plank:
front, left, right (put a plate or plates on your back if these are too easy for you!)




Tuesday, October 22, 2013

Wednesday, 23 October


SKILL:
1 RM Squat Clean

WOD:
AMRAP 6 minutes
30 DU
10 power snatch (65/95 lbs)

STRENGTH:
Squat Clean
3x2 @ 87%



Monday, October 21, 2013

Tuesday, 22 October


WOD:
6 rounds
15 power clean (65/95)
15 push press
10 ring dips
10 toe to bar

STRENGTH:
50 DB weighted lunges
5x5 weighted pull ups



Sunday, October 20, 2013

Monday, 21 October


SKILL:
1 RM Jerk

WOD:
2 rounds
25 burpees
25 pull ups

5 min rest

2 rounds
25 burpees
25 KBS (1.5/2 pd)

STRENGTH:
4 rounds
15 reverse hypers
15 GHD sit-ups
KB high pull (1.5/2 pd) - 3x25

Saturday, October 19, 2013

Barbells for Boobs 2013


Barbells for Boobs was a great success this year!

Thank you to everyone who came out today!

There is still time to donate to this great cause.




Friday, October 18, 2013

Saturday, October 19


Barbells for Boobs!

Grace
30 clean and jerk for time (95/135)



Thursday, October 17, 2013

Wednesday, October 16, 2013

Thursday, October 17


SKILL:
Back Squat
3x3 @ 80%
2x3 @ 85%

WOD:
40 wall ball (14/20 lb to 10')
20 toe to bar
10 KBS (1/1.5)
30 wall ball
20 toe to bar
20 KBS (1/1.5)
20 wall ball
20 toe to bar
30 KBS (1/1.5)

STRENGTH:
3 rounds
15 strict pull ups
15 strict press

rest 3 min between rounds

Tuesday, October 15, 2013

Wednesday, 16 October


SKILL:
1 RM deadlift

WOD:
Tabata
push-ups
sit-ups
box jumps

STRENGTH:
3 rds
10 BW bench press
10 BW back squat



Monday, October 14, 2013

Tuesday, 15 October


SKILL:
HSPU work

WOD:
20 burpees
40 med ball cleans
20 double unders
30 med ball cleans
40 double unders
20 med ball cleans
60 double unders
10 med ball cleans
20 burpees

STRENGTH:
4 rounds
15 reverse hypers
15 GHD situps
15 ring dips

Sunday, October 13, 2013

Monday, 14 October


1492 WOD:
Happy Columbus Day!!
3 rds:
1 min: Row for cal
1 min: Toe to Bar
1 min: Slam Ball
1 min: KBS (1 / 1.5 pd)
rest 1 min after 1st and 2nd rds
After 3rd rd, complete 92 Double-Unders
Do it for Columbus!




Friday, October 11, 2013

Saturday, October 12


"Lumberjack 20"

On November 5, 2009 at 1:34 p.m., a terrorist attacked fellow soldiers and civilians at Fort Hood, TX.

He killed 12 soldiers and one civilian and wounded 43 others.

On Nov. 5 at 1:34 p.m., a terrorist 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.

20 Deadlifts (185/275 lbs)
Run 400m
20 KB swings (1.5/2 pood)
Run 400m
20 OHS (80/115 lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 Box Jumps (20/24")
Run 400m
20 DB Squat Cleans (30/45 lbs each)
Run 400m

Last completed 6OCT2012




Thursday, October 10, 2013

Wednesday, October 9, 2013

Thursday, 10 October


WOD:
3 rounds
10 HSPU
20 Hang Power Clean (95/135)
30 Wipers (using same weight chosen for hang power clean)

STRENGTH:
Front Squat
5x2 at 80% (two Mississippi count at the bottom)

Split Jerk
4x2 at 80%

Tuesday, October 8, 2013

Wednesday, 9 October


SKILL:
Clean and Jerk
5 sets of 5 at 95/135
rest 90 second between sets
Try to touch and go

WOD:
800 m run
wall to wall burpee broad jump
bear crawl back
800 m run
wall to wall burpee broad jump
bear crawl back
800 m run

STRENGTH:
Overhead Squat 5-5-3-3-1

3 attempts to AMRAP ring dips

Monday, October 7, 2013

Tuesday, October 8


SKILL:
1 RM squat snatch

WOD:
400 m warm-up jog
8x200 m sprints with 60 sec rest
record average time

STRENGTH:
AMRAP 10 min
5 body weight front squat
5 strict chest to bar pull up

Sunday, October 6, 2013

Monday, 7 October


SKILL:
Deadlift 5-5-3-2-1

WOD:
20 minute AMRAP
2 power clean (135/185)
4 HSPU
8 Pistols

STRENGTH:
Build to heavy weighted ring dip.
3 x 25 GHD Situps



Friday, October 4, 2013

Saturday, 5 October


"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

5 rounds: time each round, and rest exactly 3 minutes between rounds.
Record total work time.

Last complete 1 May. 



Wednesday, October 2, 2013

Thursday, 3 October


SKILL:
2 rds:
2 min HSPU work
1 min Ring dip work

rest 2 minutes b/w rounds

WOD:
12 minute AMRAP
5 Thrusters (65/95#)
10 KBS (1.5/2 pd)
EMOM 5 Push-ups

STRENGTH:
3 attempts for AMRAP pull-ups, any grip!

Tuesday, October 1, 2013

Wednesday, 2 October


SKILL:
Rope Climb

WOD:
4 rds:
15 Front Squat (75/115#)
10 High Pulls (75/115#)
1 Rope Climb

STRENGTH:
OHS
10 - 8 - 6 - 4 - 2 - 1
increase weight each set