Rest Day
10:00am WOD
Rowing Nancy 5 rounds:
500m Row
20 OHS (95/65)
A. Bench Press
5 x 10 adding weight each set
*There are now 2 additional racks in the new weight room.
B.
For time:
150 Double-under Buy in then:
30-20-10 reps of:
DB Power Snatch, alternating arms (55/35)
Hand Release Push-ups
A. Front Squat - Find 3 RM
B.
For time:
500m Row Buy-in then,
15-12-9
Front Squat (165/105 from floor)
Bar Facing Burpees
A. Power Snatch 2 RM
B.
5 rounds for time:
40 Double-unders (10 attempts then 2x singles)
30 Box Step-ups (24/20)
20 KBS (1.5/1)
A. Power Clean - Build to a Heavy 3 rep
B.
28 min EMOM
Minute 1: 15-20 Wallballs unbroken (20/14)
Minute 2: 5 Deadlifts (use weight from PC)
Minute 3: Max Wall-walks
Minute 4: Rest
Score is total Wall-walks
Rest Day
10:00am WOD
"Nate"
2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
A. Deadlift
5 x 3
B.
21-15-9
Deadlift (245/165)
Burpee Box Jump Over
A. Push-Press + Push-Jerk
B.
10 min AMRAP:
50 Cal Row, then with time remaining;
3 Thrusters (95/65), 3 T2B
6 Thrusters, 6 T2B
9 Thrusters, 9 T2B
12 Thrusters, 12 T2B
Etc.
C.
5 rounds;
30 Sec. L-Sit
30 Sec. Handstand Hold
30 Sec. Plank
A. Back Squat
Build to a heavy set of 3 (not 3 RM)
B.
17 min AMRAP:
40 Burpees
30 Snatches (75/55)
30 Burpees
30 Snatches (115/75)
20Burpees
30 Snatches (135/95)
10 Burpees
AMRAP Snatches (165/105)
A. Max Weight "Bear Complex"
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
*Movements can be combined
**You can NOT rest with the bar on the ground
B.
Optional Check-Out
Tabata Row
Rest Day
10:00am WOD
R.E.D. Friday Remember Everyone Deployed
"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
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.
First posted 5 December 2009
10:00am WOD ONLY
A. Front Squat
B.
For time:
10 Clean & Jerk (185/125)
15 Pull-ups
20 Front Squats (185/125)
10 C2B Pull-ups
30 Deadlifts (185/125)
5 Muscle-ups
A. OHS 5 x 3
B.
10 min AMRAP
10 T2B
10 Burpees
C.
Accumulate 1 min Hollow Hold
Accumulate 3 min Plank Hold