21 Hip-Back Extensions, Run 400 meters
18 Hip-Back Extensions, Run 400 meters
15 Hip-Back Extensions, Run 400 meters
12 Hip-Back Extensions, Run 400 meters
9 Hip-Back Extensions, Run 400 meters
6 Hip-Back Extensions, Run 400 meters
3 Hip-Back Extensions, Run 400 meters
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, February 28, 2009
Friday, February 27, 2009
Thursday, February 26, 2009
Wednesday, February 25, 2009
Tuesday, February 24, 2009
Monday, February 23, 2009
Sunday, February 22, 2009
Saturday, February 21, 2009
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Friday, February 20, 2009
Thursday, February 19, 2009
Wednesday, February 18, 2009
Tuesday, February 17, 2009
Tabata
Bottom to Bottom Squats
1 Min squats, 10 secs rest in the down position
Scalable:
12 Min
8 Min
4 Min
1 Min squats, 10 secs rest in the down position
Scalable:
12 Min
8 Min
4 Min
Monday, February 16, 2009
Sunday, February 15, 2009
Saturday, February 14, 2009
Friday, February 13, 2009
Thursday, February 12, 2009
Wednesday, February 11, 2009
Tuesday, February 10, 2009
WWGG
Body weight bench press (max)
Pull ups (max)
X5
_____________________________________
Incline bench press- 15
Push ups - 20
x2
_____________________________________
Decline bench press- 15
Push ups - 20
x2
Pull ups (max)
X5
_____________________________________
Incline bench press- 15
Push ups - 20
x2
_____________________________________
Decline bench press- 15
Push ups - 20
x2
Monday, February 9, 2009
Sunday, February 8, 2009
Saturday, February 7, 2009
Friday, February 6, 2009
Thursday, February 5, 2009
Wednesday, February 4, 2009
Tuesday, February 3, 2009
Monday, February 2, 2009
G: Single Skill
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Sunday, February 1, 2009
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