Three rounds, 21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups
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, October 31, 2009
Friday, October 30, 2009
Thursday, October 29, 2009
Wednesday, October 28, 2009
Tuesday, October 27, 2009
Monday, October 26, 2009
Sunday, October 25, 2009
Saturday, October 24, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
Wednesday, October 21, 2009
Tuesday, October 20, 2009
3 Rounds For Time:
Incline Bench Press, 8 reps
Decline Bench Press, 8 reps
Push Press, 10 reps
Push Ups, 20
Decline Bench Press, 8 reps
Push Press, 10 reps
Push Ups, 20
Monday, October 19, 2009
Sunday, October 18, 2009
Saturday, October 17, 2009
Friday, October 16, 2009
Crossfit Challenge: Fight Gone Bad (Variation)
3 Rounds. Scored by total number of repetitions.
1 Min Wall Balls, 20 lbs
1 Min Sumo Deadlift High Pull, 70 lbs
1 Min Box Jumps
1 Min Burpees
30 Second Rest
Thursday, October 15, 2009
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
Sunday, October 11, 2009
Saturday, October 10, 2009
Friday, October 9, 2009
Thursday, October 8, 2009
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Monday, October 5, 2009
Sunday, October 4, 2009
Saturday, October 3, 2009
For Time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Friday, October 2, 2009
"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
Thursday, October 1, 2009
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