4 min amrap
Add 3 reps each round
3 Hspu (Kipping allowed)
3 Deadlifts 225/155
6.....
6....
9......
9......
Rest 4min
4 min amrap
5 strict hspu
10 burpees
Challenge: 5x3 snatch grip deadlifts
Work slow reps. Keeping hips low. Shoulders up. Hitting 3 positions of pull for snatch with 2 second pause at each position. Warm up with light load. Work up to find a good load for challenge. Hit your positions.
Additional Location: Stevenson Strength & Conditioning. Building Strength in The Columbia River Gorge
Nov 30, 2014
Nov 25, 2014
11-26-14 Gobbler Team WOD
Teams of 2 work to Complete the following:
400m run must carry 45 & 25 # plate
20 shoulder to overhead 135/95
27 box jumps
40 hang cleans 135/95
27 ring dips
80 deadlifts 135/95
27 burpees onto plate
100 overhead waking lunges w 45/25 # plate
Each partner must carry a plate on the run. Rx teams each have one 45 and one 25 # plate. Rx lunges men 45/ladies 25#.
Extra credit: buy out 1000 m row
400m run must carry 45 & 25 # plate
20 shoulder to overhead 135/95
27 box jumps
40 hang cleans 135/95
27 ring dips
80 deadlifts 135/95
27 burpees onto plate
100 overhead waking lunges w 45/25 # plate
Each partner must carry a plate on the run. Rx teams each have one 45 and one 25 # plate. Rx lunges men 45/ladies 25#.
Extra credit: buy out 1000 m row
Nov 23, 2014
11-24-14 WOD
Fran 21-15-9
Thrusters 95/65
Pull ups
Challenge:
1 squat clean
every 30 sec. For 10min
Thrusters 95/65
Pull ups
Challenge:
1 squat clean
every 30 sec. For 10min
Nov 20, 2014
11-21-14 WOD
GI Jane
100 burpee
pull ups for time
Challenge:
Front squat
5 reps on
the min for 10 min (5 sets)
@ 75-80% 1
RM
Nov 19, 2014
11-20-14 WOD
12 min AMRAP
10 hang
power snatch 115/75
200m run
Challenge:
1min strict
T2B
1min rest
1min T2b
1 min rest
1 min V-ups
Nov 18, 2014
11-19-14 WOD
2 min KB swings
53/35
2min push
ups
2min box
jumps
2min air
squats
Challenge:
Gymnastics
practice/ handstand walking/ handstand hold
Nov 17, 2014
11-18-14 WOD
500m row buy
in
3 rounds
5 strict
pull ups
10 burpee’s
onto plate
15 OH
walking lunges 45/25
Challenge:
7X3
Split jerk
w/3 sec hold
Nov 16, 2014
11-17-14 WOD
3 rounds
100 Du’s
(200 singles for the sub)
30 wall
balls
Challenge:
Tabata V-ups
Nov 13, 2014
11-14-14 WOD
13 min AMRAP
6 strict pull ups
12 box jumps
15 KB swings
Challenge:
5X5 back squat
6 strict pull ups
12 box jumps
15 KB swings
Challenge:
5X5 back squat
Nov 12, 2014
11-13-14 WOD
4 rounds
500m row
20 push ups
Challenge:
Max side plank left
max side plank right
500m row
20 push ups
Challenge:
Max side plank left
max side plank right
Nov 11, 2014
11-12-14 WOD
10 min AMRAP
30 DU'S
10 hang clean and jerks 65/95
Shoulder press
5-5-3-3-3
30 DU'S
10 hang clean and jerks 65/95
Shoulder press
5-5-3-3-3
Nov 10, 2014
11-11-14 WOD
Veterans Day 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, 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. First posted 5 December 2009
THE LUMBERJACK 20
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 each)
Run 400m
30min time cap.
(scale load as needed)
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, 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. First posted 5 December 2009
THE LUMBERJACK 20
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 each)
Run 400m
30min time cap.
(scale load as needed)
Nov 9, 2014
11-10-14 WOD
21-15-9
wall balls
toes 2 bar
2min rest then
15-12-9
wall balls
v-ups
Challenge:
2 min Max burpee box jump overs(both feet touch top of box no hip extension needed)
wall balls
toes 2 bar
2min rest then
15-12-9
wall balls
v-ups
Challenge:
2 min Max burpee box jump overs(both feet touch top of box no hip extension needed)
Nov 6, 2014
11-7-14 WOD
WOD:
For Time
25 Back
Squats Men BW Ladies ¾ Bodyweight
1000m Row
25 Back
Squats
Challenge:
Tabata Wall Balls
Subscribe to:
Posts (Atom)