Situps 25
Pushup 25
Squat 25
400 meter run
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.
Tuesday, March 31, 2009
Monday, March 30, 2009
Sunday, March 29, 2009
Saturday, March 28, 2009
Friday, March 27, 2009
Thursday, March 26, 2009
Wednesday, March 25, 2009
Tuesday, March 24, 2009
Monday, March 23, 2009
Lynne:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Sunday, March 22, 2009
Saturday, March 21, 2009
Friday, March 20, 2009
Thursday, March 19, 2009
Wednesday, March 18, 2009
Tuesday, March 17, 2009
Monday, March 16, 2009
Sunday, March 15, 2009
Saturday, March 14, 2009
Complete as many rounds as you can:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
(twenty minutes)
Friday, March 13, 2009
Thursday, March 12, 2009
Wednesday, March 11, 2009
Tuesday, March 10, 2009
Monday, March 9, 2009
Sunday, March 8, 2009
Saturday, March 7, 2009
For Time:
Row 500 meters115 pound Push press, 21 reps
Row 500 meters115 pound Push press, 18 reps
Row 500 meters115 pound Push press, 15 reps
Row 500 meters115 pound Push press, 12 reps
Row 500 meters115 pound Push press, 18 reps
Row 500 meters115 pound Push press, 15 reps
Row 500 meters115 pound Push press, 12 reps
Friday, March 6, 2009
CrossFit Challenge 6 MAR:
50 Meter Run
25 Pull Ups
25 Burpees
25 Medicine Ball Thrusts (25 lb)
25 Push Press (55 lb)
25 Box Jumps
25 Kettlebell Swing (55 lb)
50 Meter Run
---
15 Kettlebell Swing
15 Box Jumps
15 Push Press
15Medicine Ball Thrusts
15 Burpees
15 Pull Ups
50 Meter Run
25 Pull Ups
25 Burpees
25 Medicine Ball Thrusts (25 lb)
25 Push Press (55 lb)
25 Box Jumps
25 Kettlebell Swing (55 lb)
50 Meter Run
---
15 Kettlebell Swing
15 Box Jumps
15 Push Press
15Medicine Ball Thrusts
15 Burpees
15 Pull Ups
50 Meter Run
Thursday, March 5, 2009
Wednesday, March 4, 2009
Tuesday, March 3, 2009
Litttle Running Angie
400 Meter run
50 Pull ups
400 Meter run
50 Push ups
400 Meter run
50 Sit ups
400 Meter run
50 Squats
50 Pull ups
400 Meter run
50 Push ups
400 Meter run
50 Sit ups
400 Meter run
50 Squats
Monday, March 2, 2009
Sunday, March 1, 2009
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