FRIDAY: 01NOV13

WARM UP:
800 m run
2 Rounds not for Time:
10 Dips
10 Pull Ups
10 KB Swings
20-30 sec Hand Stand Push Up Hold
HERO WOD:"JT"
21 - 15 - 9
Hand Stand Push Ups
Ring Dips
Push Ups

THURSDAY: 31OCT13

HAPPY HALLOWEEN!

 

WARM-UP:
4 Rounds not for Time:
8-12 Reps
Hand Stand Push-Ups
Weighted Pull-Ups
Skin the Cats
Overhead Squats (work up to 50% 1RM)

WOD:
For Time
7 x 800 m run
1:1 rest
 

WEDNESDAY: 30OCT13

STRENGTH:
DE: Good Mornings 7x3 @ 65% 1RM

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible In 10:00 Of:
1 - Rope Climb
3 - Deadlifts (275/195)
5 - Chest to Bar Pullups

TUESDAY: 29OCT13

STRENGTH:
DE: Front Squat 7x3 @ 65% 1RM

Recover 5:00 - 10:00

WOD:
3 Rounds For Time Of:
9 - Hang Power Cleans (155/115)
12 - Box Jumps (24"/20")
15 - KB Swings (2/1.5)

MONDAY: 28OCT13

WARM UP

100 Double Unders*

Singles do not count; take this time to build this skill

STRENGTH

6 x 4 Deadlift (Build up to heavy weight)

WOD

10 RFT

10 hand release push-ups

10 Box Jumps (24/20")

100 m sprint

OCTOBER LUMBERJACK CHALLENGE!

510th CC crushing the competition in today's challenge! They have been awarded the newly coveted "Fittest Axe!" 

FRIDAY: 25OCT13

STRENGTH:
ME: Clean

Recover 5:00 - 10:00

WOD:
Five Rounds For Time of:
400m Run
21 - Overhead Squats (75/55)

THURSDAY: 24OCT13

WARM-UP:

4 Rounds not for Time:
10 KB swing
10 Ring Dips
10 Goblet Squats
30s weighted Squat hold

WOD:
For time:
3200m
rest 2 min
1600m
rest 1 min
800m

WEDNESDAY: 23OCT13

STRENGTH:
ME: Deadlift

Recover 5:00 - 10:00

WOD:
Four Rounds For Time Of:
800m Run
50 - Box Jumps (20")

TUESDAY: 22OCT13

WOD:

AMRAP 15 min

Strict Pull-ups

ENDURANCE:

4x400 m

rest 3 min

MONDAY: 21OCT13

STRENGTH:
DE: Bench Press 7x3 @ 65% 1 RM

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible in 10:00min of:
10 - Pull Ups
10 - Push Press (115/85)
200m Run

SUNDAY: 20OCT13

REST/RECOVERY DAY:

Enjoy the cool weather with a comfortable jog or a swim at your local indoor pool. Staying active improves your health and longevity!

SATURDAY: 19OCT13

REST/RECOVERY DAY:

If you are in the Fort Hood area, contact LUMBERJACK CrossFit to receive more details concerning Timber Ridge Elementary School's Walk/Run Event in the hopes of earning resources for more school activities, learning equipment and materials!

FRIDAY: 18OCT13

STRENGTH:
DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

Recover 5:00 - 10:00

WOD:
5 Rounds For Time Of:
2 - Rope Climbs
10 - Sumo Deadlift High Pull (75/55)

THURSDAY: 17OCT13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00

WOD:
As Many Rounds As Possible in 10:00min of:
15 - Power Clean (95/75)
25 - Double Unders
10 - Push Ups

WEDNESDAY: 16OCT13

WARM UP:
2 Rounds Not for Time:
10 Push-ups
10 Squats
10 Sit-ups
10 Dips

WOD
4 RFT
800 m Row
25 Dips
 

TUESDAY: 15OCT13

STRENGTH:

5x4 Front Squat (65% 1RM)

WOD

EMOM (185/115)
3 Power Cleans
3 Front Squats
3 Jerks

Quote of the Week!

Today will test you. It may knock you down. It may hurt. 

Inside of you is the strength to rise & Compete anyway. Use it!

MONDAY: 14OCT13

WARM-UP:

800 m run

STRENGTH:
ME: Sumo Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible in 20:00min of:
25 - Sit Ups
21 - Push Press (75/55)
Run 400m

SUNDAY: 13OCT13

REST/RECOVERY DAY:

Sunday Funday! Enjoy the weather with a day at the beach or a nice trail run/walk. Keep actively moving toward a healthier lifestyle and you will produce the amazing results!

SATURDAY: 12OCT13

REST/RECOVERY DAY:

Get out there and enjoy the weather! Run, ride, walk, or swim! Active lifestyle for life!
 

FRIDAY: 11OCT13

STRENGTH:
DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

Recover 5:00 - 10:00 then perform

WOD:
As Many Rounds As Possible In 10:00 Of:
5 - Hang Power Cleans (95/65)
10 - Pull Ups
20 - Double Unders (3:1 Singles)

THURSDAY: 10OCT13

SKILL WORK:

5 Rope Climbs (15')

WOD:

For time:

Run 1 mile
Rest 2 min
2 minutes of ME Push-ups
Rest 1 min
2 minutes of ME Sit-ups
Rest 2 min
Run 1 mile

WEDNESDAY: 09OCT13

STRENGTH:
DE: Sumo Deadlift 10x2 @ 65% 1 RM on :60sec

Recover 5:00 - 10:00 then perform

WOD:
For Time:
5 - 4 - 3 - 2 - 1
Squat Clean @ 75% 1RM
Lateral Burpees

TUESDAY: 08OCT13

WARM-UP:

Front Squat skill work for 15-20 min (50% 1 RM or more)

WOD:

5 Rounds For Time Of:

3 - Front Squats (70% 1RM)
6 - Box Jumps (30"/24")
Row 9 Calories
Rest 3:00

MONDAY 07OCT13

5k run

SUNDAY: 06OCT13

REST/RECOVERY DAY:

 

SATURDAY!

For the love of CrossFit! 

SATURDAY: 05OCT13

REST/RECOVERY DAY:

Enjoy a nice trail run if the weather suits you! Get out there and run more than 30 minutes!

FRIDAY: 04OCT13

STRENGTH:
ME: Back Squat 1 x 20 Reps
(This is one maximal set of 20 reps.)

Recover 5:00 - 10:00

TEAM WOD:
6 RFT:
10 - Deadlifts (225/185)
Row 500m

*Alternate Rounds; 3 rounds per person

THURSDAY: 03OCT13

WOD:

4 x 800 m

1:1

then

2 mile run (10-11 min pace)

WEDNESDAY: 02OCT13

WARM-UP:

3 rounds not for time
5 strict pull ups
5 ring rows
5 HSPUs
5 strict press (45/35)


WOD:

As Many Rounds As Possible In 12:00 of:

10 - Strict Pull Ups
15 - Bench Press (135/95)