Monday, October 31, 2016

Tuesday, 1 November



1RM Squat Clean

last found 27 June

1RM Jerk (push jerk or split jerk)

last found 30 June


Sunday, October 30, 2016

Monday, 31 October


Happy Halloween!

Wear a costume to the gym while we complete the Zombies and Defenders WOD -- Best costume per class wins a small prize ;-)

Work with a partner to complete the Zombie and Defender portions of the WOD.  Half the class will start as Zombies and the other half will start as Defenders.  Who can complete the work first?!  

Zombie WOD:
"Walk Like the Dead" 400m DB Carry  (15/25# with arms outstretched, zombie style!)    
"Grave Burster" 80 Burpees
"Brain Toss" 80 Wall Ball (14/20# to 10')
"Blood on the Bar" 80 Knee to Elbow

Defender WOD:
"Haul off the Dead" 200m Partner Carry
"Suppressing Fire" 200 Double Unders
"Jump High or Die" 100 Box Jumps (20/24")
"Skull Crushers" 60 Tire Flips

(with the exception of Tire Flips, only one partner works at a time.  Partners may choose to work together for tire flips)

Friday, October 28, 2016

Saturday, 29 October


"Morrison"
50 - 40 -30 - 20 - 10
Wall Ball (14/20# to 10')
Box Jump (20/24")
KBS (1/1.5 pd)

US Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010 from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.  He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 

last completed 7 November, 2015

Thursday, October 27, 2016

Wednesday, October 26, 2016

Thursday, 27 October


30 TGU (1/1.5pd)

On a 9 minute clock, complete:
AMRAP Shoulder to OH (75/115#; from ground)
20 DU
AMRAP Front rack lunge in place (75/115#)
4 Burpee

count reps of shoulder to OH and lunges for score



Tuesday, October 25, 2016

Wednesday, 26 October


5000m Row

Split Jerk from Rack
5 - 5 - 3 - 3 - 1




Monday, October 24, 2016

Tuesday, 25 October


6 rounds:
5 Strict HSPU (to gray mat)
7 Deadlift (185/275#)
10 Pistol (alternating)
12 Box Jumps (20/24#)


Sunday, October 23, 2016

Monday, 24 October


"Grace"
30 Clean and Jerk (95/135#)

last completed 20 June

After "Grace," run 2 x 800 for cool down.  Rest as needed.



Friday, October 21, 2016

Saturday, 22 October


"Schmalls"
Run 800m

Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 KBS (1/1.5pd)
10 HSPU

Then, Run 800m

US Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan.  He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

posted on crossfit.com 23 April, 2013 

Last completed 24 October, 2015

Thursday, October 20, 2016

Wednesday, October 19, 2016

Thursday, 20 October


15 minutes Rope Climb Work
(if already proficient at rope climbs, work strict muscle ups)

4 x 10 Clean and Jerk @ "Grace" weight
1:1 work:rest ratio

Last 5 minutes:  EMOM, complete 2 Rope Climbs or Muscle-ups (scale to 1 if needed)

 









Tuesday, October 18, 2016

Wednesday, 19 October


20 minutes Clean and Jerk Proficiency Work:
Complete 5 x 5 unbroken sets of Clean and Jerk with "Grace" weight

8 rounds:
5 Unbroken Pull-ups
5 Unbroken CTB Pull-ups
30 seconds rest

5 minutes rest

Then:
8 rounds:
8 Wall ball (14/20# to 10')
2 Burpee
30 seconds rest





Monday, October 17, 2016

Tuesday, 18 October


5 rounds:
400m Run
25 Walking OH Lunge (25/45#)
20 Push-up




Sunday, October 16, 2016

Monday, 17 October


1RM Deadlift

1 mile row for time

Last found 21 June, 2016




Friday, October 14, 2016

Saturday, 15 October


"Lumberjack 20"

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.

In their memory, we complete:  

20 Deadlifts (185/275#)
Run 400m
20 KB swings (1.5/2 pd)
Run 400m
20 OHS (75/115 #)
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#)
Run 400m

Last completed at Phalanx CrossFit on 10 October, 2015 

Thursday, October 13, 2016

Wednesday, October 12, 2016

Thursday, 13 October


"Nancy"
5 rounds:
400m Run
15 OHS (65/95#)

last completed 4 April

After "Nancy," complete 5 x 30 Double Under with 1 minute rest between sets




Tuesday, October 11, 2016

Wednesday, 12 October


Buy in:
30 Bench Press @ 80% BW
Then 4 rounds:
15 Wall Ball (14/20# to 10')
20 Box Jump (20/24")
10 Power Clean (75/115#)




Monday, October 10, 2016

Tuesday, 11 October



1RM Snatch

last found 23 June


Sunday, October 9, 2016

Monday, 10 October


Happy Columbus Day!

"1492 WOD"
3 rounds
1 minute: Row for calories
1 minute: Slam ball
1 minute: Toe to bar
1 minute: Goblet squat (1.5/ 2 pd)
Rest 1 minute after the 1st and 2nd rounds
After the 3rd round, immediately complete 92 double unders

last completed 12 October, 2015

Friday, October 7, 2016

Saturday, 8 October


"Filthy Fifty"

50 Back extensions
50 Box jump (20/24")
50 Jumping pull-ups
50 KBS (25/35#) 
50 Walking Lunge
50 Knees to elbows
50 Push press (35/ 45#) 
50 Wall Balls (14/20# to 10' target)
50 Burpees
50 Double unders

last completed 17 October, 2015


Thursday, October 6, 2016

Friday, 7 October


Open Gym -- make up something you missed this week, and/or work a weakness!

Wednesday, October 5, 2016

Thursday, 6 October


WOD:
"Nate"
20 min AMRAP
2 Muscle-up
4 HSPU
8 KBS (1.5/2pd)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.  He is survived by his wife, Mindi, and his son, Parker.

posted on crossfit.com 12 FEB 2008

Last completed at Phalanx on 24 September 2015


Tuesday, October 4, 2016

Wednesday, 5 October


Push Jerk
2 - 2 - 2

Split Jerk
2 - 2 - 1 - 1 - 1

50 - 40 - 30 - 20 - 10
Sit-up
KBS (1/1.5pd)
OH Lunge (25/45#)

Monday, October 3, 2016

Tuesday, 4 October


Squat Snatch:
5 - 3 - 3 - 1 - 1 

15 MIN AMRAP:
200m Run
5 Squat Snatch (75/115#)
5 Lateral OTB Burpee


Sunday, October 2, 2016

Monday, 3 October


100 DU
10 TGU (1/ 1.5 pd)
20 Strict Press (55/75#)
40 Box Jump (24/30")
20 Strict Press
10 TGU
100 DU