Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
5-DAY-ON/2-DAY-OFF PROGRAMMING
The CrossFit HQ workout of the day was originally a five-on/two-off pattern, and it worked perfectly. Studies have shown, however, that a three-day-on/one-day-off pattern, as per the CrossFit main site, is best for high volume, high-intensity work. The problem with this pattern is that it does not sync with the five-day-on/two-day-off pattern that governs the U.S. Army. For this reason, we have adopted a five-day-on/two-day-off regimen that nests nicely with the standard U.S. Army five-day workweek. LUMBERJACK CrossFit programming will be taking on a new focus meant to improve core strength and overall technique. To promote these goals, the old programming schedule has been modified to one that focuses on heavy weight lifting at the start of the week, when participants are the best rested. Since these heavy workouts do not take much time by themselves, this ensures more time is available to improve technique for the day’s intended lift. Ensuing WODs follow the standard couplet/triplet schedule, with occasional sprint and endurance drills to keep things interesting.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Monday, December 29, 2008
Angie
100 pullups
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time
Sunday, December 28, 2008
Saturday, December 27, 2008
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Friday, December 26, 2008
Thursday, December 25, 2008
Wednesday, December 24, 2008
Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Tuesday, December 23, 2008
Monday, December 22, 2008
Sunday, December 21, 2008
Saturday, December 20, 2008
Friday, December 19, 2008
Thursday, December 18, 2008
Wednesday, December 17, 2008
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Tuesday, December 16, 2008
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are dips. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Post total reps from all 32 intervals to comments.
Sunday, December 14, 2008
Saturday, December 13, 2008
Friday, December 12, 2008
Thursday, December 11, 2008
Wednesday, December 10, 2008
Tuesday, December 9, 2008
Monday, December 8, 2008
Sunday, December 7, 2008
Saturday, December 6, 2008
Friday, December 5, 2008
Monthly CrossFit Challenge
Squad/Section Level Competition
- 30 Pull-ups
- 60 Air Squats
- 200m Run
- 25 Kettlebell swings (combination of various weights)
- 20 Medicine Ball Cleans
- 200m Run
- LMTV Tire Flip (two tires) 100 meters
*each squad/section is made up of 8 Soldiers and each must have one female on the team. If a member cant complete the pull-ups a team member can do partner assisted but a 5 second penalty will be imposed for each assisted rep.
Thursday, December 4, 2008
Wednesday, December 3, 2008
Hopper Deck - 7 of Hearts
10 Medicine Ball Cleans run 200 meters
9 Medicine Ball Cleans run 200 meters
8 Medicine Ball Cleans run 200 meters.....continue until..
1 Medicine Ball Clean run 200 meters
9 Medicine Ball Cleans run 200 meters
8 Medicine Ball Cleans run 200 meters.....continue until..
1 Medicine Ball Clean run 200 meters
Monday, December 1, 2008
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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