21-15-9 reps of:
Clean 135 pounds
Ring dip
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.
Saturday, January 31, 2009
Friday, January 30, 2009
Thursday, January 29, 2009
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Monday, January 26, 2009
Sunday, January 25, 2009
Saturday, January 24, 2009
Friday, January 23, 2009
Thursday, January 22, 2009
Wednesday, January 21, 2009
5 Rounds for time:
Virtual shovel (60lbs): 30, 25, 20, 15, 15
Push ups: 30, 25, 20, 15, 15
Jump rope: 100
Pull ups: 10, 9, 8, 7, 6
400 meter run
Push ups: 30, 25, 20, 15, 15
Jump rope: 100
Pull ups: 10, 9, 8, 7, 6
400 meter run
Tuesday, January 20, 2009
Monday, January 19, 2009
Sunday, January 18, 2009
Saturday, January 17, 2009
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Friday, January 16, 2009
Thursday, January 15, 2009
Wednesday, January 14, 2009
Tuesday, January 13, 2009
G.M. Day
40 Sit ups
800 Meter run
40 Push ups
800 Meter run
40 Air squats
800 Meter run
40 Back extensions
800 Meter run
800 Meter run
40 Push ups
800 Meter run
40 Air squats
800 Meter run
40 Back extensions
800 Meter run
Monday, January 12, 2009
Sunday, January 11, 2009
Friday, January 9, 2009
Monthly CrossFit Challenge
This month units selected their best 8 to compete. Lowest time wins.
- 25 box jumps
- 200m run
- 25 burpees
- 20 45lb Thrusters
- 200m run
- 25 pull-ups
- 2x 75m tire flips
Thursday, January 8, 2009
Wednesday, January 7, 2009
Tuesday, January 6, 2009
Tabata This
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Monday, January 5, 2009
Sunday, January 4, 2009
Saturday, January 3, 2009
Friday, January 2, 2009
Thursday, January 1, 2009
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