Nov 30, 2014

12-1-14 WOD

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.




















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


















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

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

Nov 12, 2014

11-13-14 WOD

4 rounds
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
 

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)

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)

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