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, December 31, 2011
Friday, December 30, 2011
Thursday, December 29, 2011
Wednesday, December 28, 2011
Tuesday, December 27, 2011
Monday, December 26, 2011
Sunday, December 25, 2011
Saturday, December 24, 2011
Friday, December 23, 2011
Thursday, December 22, 2011
Wednesday, December 21, 2011
Tuesday, December 20, 2011
Monday, December 19, 2011
Sunday, December 18, 2011
Saturday, December 17, 2011
Friday, December 16, 2011
Thursday, December 15, 2011
Wednesday, December 14, 2011
Tuesday, December 13, 2011
Monday, December 12, 2011
Sunday, December 11, 2011
Saturday, December 10, 2011
Friday, December 9, 2011
Thursday, December 8, 2011
WOD: 9 December 2011
Chipper-
-20 Burpees
-200m sand bag carry
-10 Squat Clean
-20 Pull Ups
-25 Air Squats
-400m run
-25 Wall Balls
-20 Push Ups
-10 Squat Clean
-200m Sand Bag Carry
-20 Burpees
-20 Burpees
-200m sand bag carry
-10 Squat Clean
-20 Pull Ups
-25 Air Squats
-400m run
-25 Wall Balls
-20 Push Ups
-10 Squat Clean
-200m Sand Bag Carry
-20 Burpees
Wednesday, December 7, 2011
WOD: 8 December 2011
Triplet- MMG-A
-Double Unders x 20
-Run 400 m
-Muscle ups x 5 ( or 10 pullups and 10 dips)
3 Rounds
-Double Unders x 20
-Run 400 m
-Muscle ups x 5 ( or 10 pullups and 10 dips)
3 Rounds
Tuesday, December 6, 2011
WOD: 7 December 2011
Triplet- GGG-A
50-40-30-20-10 Pushups
20-20-20-20-20 Box Jumps
10-20-30-40-50 Situps
50-40-30-20-10 Pushups
20-20-20-20-20 Box Jumps
10-20-30-40-50 Situps
Monday, December 5, 2011
Sunday, December 4, 2011
Saturday, December 3, 2011
Friday, December 2, 2011
Thursday, December 1, 2011
Wednesday, November 30, 2011
Workout of the Day: 30 November 2011
“Helen”
3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups
GWM Exercise
3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups
GWM Exercise
Tuesday, November 29, 2011
Workout of the Day: 29 November 2011
“Drake”
25 Deadlifts
400m Run
20 Deadlifts
400m Run
15 Deadlifts
400m Run
10 Deadlifts
400m Run
5 Deadlifts
WM Exercise
25 Deadlifts
400m Run
20 Deadlifts
400m Run
15 Deadlifts
400m Run
10 Deadlifts
400m Run
5 Deadlifts
WM Exercise
Monday, November 28, 2011
Workout of the Day: 28 November 2011
“Candy”
5 Rounds AQAP:
20 Pull-Ups
40 Push-Ups
60 Squats
G Exercise
5 Rounds AQAP:
20 Pull-Ups
40 Push-Ups
60 Squats
G Exercise
Sunday, November 27, 2011
Saturday, November 26, 2011
Friday, November 25, 2011
Thursday, November 24, 2011
Workout of the Day: 24 November 2011
“Lucy”
5 rounds for time:
5 Pull-Ups
10 Burpees
400m Run
MG Exercise
5 rounds for time:
5 Pull-Ups
10 Burpees
400m Run
MG Exercise
Wednesday, November 23, 2011
Tuesday, November 22, 2011
Workout of the Day: 22 November 2011
“Jeremy”
3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees
GW Exercise
3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees
GW Exercise
Monday, November 21, 2011
Sunday, November 20, 2011
Saturday, November 19, 2011
Friday, November 18, 2011
Workout of the Day: 18 November 2011
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
Thursday, November 17, 2011
Workout of the Day: 17 November 2011
“Nancy”
5 rounds for time:
400m run
14 Overhead squats (m:95lbs/w65lbs)
WM Exercise
Wednesday, November 16, 2011
Workout of the Day: 16 November 2011
“Why am I doing this 5 Times?”
20 Squats
20 Wallballs
20 Lunges
20 Push-Ups
200m Run
WMG Exercise
20 Squats
20 Wallballs
20 Lunges
20 Push-Ups
200m Run
WMG Exercise
Tuesday, November 15, 2011
Workout of the Day: 15 November 2011
“Hermanater”
5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run
MG Exercise
5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run
MG Exercise
Monday, November 14, 2011
Sunday, November 13, 2011
Saturday, November 12, 2011
Friday, November 11, 2011
Thursday, November 10, 2011
Wednesday, November 9, 2011
Workout of the Day: 9 November 2011
"Jackie"
1000 m Row
50 pound thrusters (45 lbs)
30 pull-ups
* 45 pound = Bar
MGW Exercise
1000 m Row
50 pound thrusters (45 lbs)
30 pull-ups
* 45 pound = Bar
MGW Exercise
Tuesday, November 8, 2011
Workout of the Day: 8 November 2011
3 Rounds AQAP:
25 KB Swings
25 KB Deadlifts
400m Run
WM Exercise
Monday, November 7, 2011
Workout of the Day: 7 November 2011
“Barbara”
5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
G Exercise
5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
G Exercise
Sunday, November 6, 2011
Saturday, November 5, 2011
Workout of the Day: 5 November 2011
"LUMBERJACK 20"
For time:
20 Deadlifts / Run 400m
20 KB swings / Run 400m
20 Overhead Squats / Run 400m
20 Burpees / Run 400m
20 Pullups / Run 400m
20 Box jumps / Run 400m
20 DB Squat Cleans / Run 400m
Friday, November 4, 2011
Thursday, November 3, 2011
Workout of the Day: 3 November 2011
"Murph"
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run
MG Exercise
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run
MG Exercise
Wednesday, November 2, 2011
Workout of the day: 2 November 2011
"Eva"
5 Rounds for Time:
800m Run
15 KB Swings
10 Pull-Ups
MGW Exercise
5 Rounds for Time:
800m Run
15 KB Swings
10 Pull-Ups
MGW Exercise
Tuesday, November 1, 2011
Workout of the Day: 1 November 2011
"Fran"
3 Rounds for Time:
21-15-9 Reps
Thrusters (95lbs.)
Pull-Ups
GW Exercise
Monday, October 31, 2011
Sunday, October 30, 2011
Saturday, October 29, 2011
Friday, October 28, 2011
Workout of the Day: 28 October 2011
“Chelsea”
Each minute on the minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
G Exercise
Each minute on the minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
G Exercise
Thursday, October 27, 2011
Wednesday, October 26, 2011
Workout of the Day: 26 October 2011
"Helen"
3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups
WMG Exercise
3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups
WMG Exercise
Tuesday, October 25, 2011
Workout of the Day: 25 October 2011
Complete AQAP:
800m Run
50 Push-ups
800m Run
50 Sit-Ups
800m Run
50 Squat
800m Run
50 Back extension
MG Exercise
800m Run
50 Push-ups
800m Run
50 Sit-Ups
800m Run
50 Squat
800m Run
50 Back extension
MG Exercise
Monday, October 24, 2011
Workout of the Day: 24 October 2011
“Linda”
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
W Exercise
Sunday, October 23, 2011
Saturday, October 22, 2011
Friday, October 21, 2011
Thursday, October 20, 2011
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Workout of the Day: 18 October 2011
"Drake"
25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run
WM Exercise
25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run
WM Exercise
Monday, October 17, 2011
Workout of the Day: 17 October 2011
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
G Exercise
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
G Exercise
Sunday, October 16, 2011
Saturday, October 15, 2011
Friday, October 14, 2011
Thursday, October 13, 2011
Workout of the Day:13 October 2011
“Michael”
3 Rounds AQAP:
800m Run
50 Back Extensions
50 Sit-Ups
MG Exercise
3 Rounds AQAP:
800m Run
50 Back Extensions
50 Sit-Ups
MG Exercise
Wednesday, October 12, 2011
Workout of the Day: 12 October 2011
4 Rounds AQAP:
Run 400 meters
15 Thruster (951bs)
15 Pull-ups
MGW Exercise
Run 400 meters
15 Thruster (951bs)
15 Pull-ups
MGW Exercise
Tuesday, October 11, 2011
Workout of the Day: 11 October 2011
3 Rounds AQAP:
25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings
GW Exercise
25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings
GW Exercise
Monday, October 10, 2011
Sunday, October 9, 2011
Saturday, October 8, 2011
Friday, October 7, 2011
Workout of the Day: 07 October 2011
Tabata Workout:
Tabata Sit-Ups
Tabata Push-Ups
Tabata Squats
Tabata Crunches
Tabata Cobra Push-Ups
Tabata Back Extensions
*1 Minute of rest in-between
G Exercise
Tabata Sit-Ups
Tabata Push-Ups
Tabata Squats
Tabata Crunches
Tabata Cobra Push-Ups
Tabata Back Extensions
*1 Minute of rest in-between
G Exercise
Thursday, October 6, 2011
Wednesday, October 5, 2011
Workout of the Day: 5 October 2011
“Whitten"
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
WMG Exercise
Tuesday, October 4, 2011
Workout of the Day: 4 October 2011
Run 5K
50 Sit Ups
50 Back Extensions
50 Bicycles
50 Leg Lifts
MG Exercise
50 Sit Ups
50 Back Extensions
50 Bicycles
50 Leg Lifts
MG Exercise
Monday, October 3, 2011
Sunday, October 2, 2011
Saturday, October 1, 2011
Friday, September 30, 2011
Thursday, September 29, 2011
Workout of the Day:29 September 11
4 Rounds for time:
Wall Balls (1 Min)
Bear Crawl 25M
Sit-Ups (1 Min)
Lunges for 25M
Burpees (1 Min)
Bear Crawl 25M
Push Press (1Min)
GW Exercise
Wall Balls (1 Min)
Bear Crawl 25M
Sit-Ups (1 Min)
Lunges for 25M
Burpees (1 Min)
Bear Crawl 25M
Push Press (1Min)
GW Exercise
Wednesday, September 28, 2011
Workout of the Day:28 September 11
4 Rounds for time:
400m Run
20 Sit-Ups
10 Power clean
MGW Exercise
400m Run
20 Sit-Ups
10 Power clean
MGW Exercise
Tuesday, September 27, 2011
Workout of the Day: 27 September 2011
AQAP:
20 Overhead Squats
400M Run
15 Overhead Squats
400M Run
10 Overhead Squats
400M Run
5 Overhead Squats
400M Run
WM Exercise
20 Overhead Squats
400M Run
15 Overhead Squats
400M Run
10 Overhead Squats
400M Run
5 Overhead Squats
400M Run
WM Exercise
Monday, September 26, 2011
Workout of the Day: 26 September 2011
“Jailhouse”
Burpees - 15/14/13/12/11/10/
9/8/7/6/5/4/3/2/1 – Reps
*Between each set of reps you walk 10 feet turn and do next set
G Exercise
Burpees - 15/14/13/12/11/10/
9/8/7/6/5/4/3/2/1 – Reps
*Between each set of reps you walk 10 feet turn and do next set
G Exercise
Sunday, September 25, 2011
Saturday, September 24, 2011
Friday, September 23, 2011
Thursday, September 22, 2011
Workout of the Day: 22 September 2011
RUN 5K
50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts
MG Exercise
50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts
MG Exercise
Wednesday, September 21, 2011
Workout of the Day: 21 September 2011
"Jackie"
1000M Row
50 Thrusters (45lbs/bar)
30 Pull-Ups
WMG Exercise
1000M Row
50 Thrusters (45lbs/bar)
30 Pull-Ups
WMG Exercise
Tuesday, September 20, 2011
Workout of the Day: 20 September 2011
Fight Gone Bad
3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20 box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)
* Rest 1min. after each round
GW Exercise
Monday, September 19, 2011
Sunday, September 18, 2011
Saturday, September 17, 2011
Friday, September 16, 2011
Workout of the Day: 16 September 2011
“Barbara”
5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
G Exercise
5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
G Exercise
Thursday, September 15, 2011
Workout of the Day: 15 September 2011
"Drake"
25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run
WM Exercise
25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run
WM Exercise
Wednesday, September 14, 2011
Workout of the Day: 14 September 2011
"Helen"
3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups
GWM Exercise
3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups
GWM Exercise
Tuesday, September 13, 2011
Workout of the Day: 13 September 2011
"Lucy"
5 Rounds for time:
5 Pudh-Ups
10 Burpees
400M Run
MG Exercise
5 Rounds for time:
5 Pudh-Ups
10 Burpees
400M Run
MG Exercise
Monday, September 12, 2011
Sunday, September 11, 2011
Saturday, September 10, 2011
Friday, September 9, 2011
Thursday, September 8, 2011
Workout of the Day: 08 September 2011
LUMBERJACK 20 (Modified-No Running)
20 Deadlifts
20 KB Swings
20 Overhead Squats
20 Burpees
20 Pull-Ups
20 Box Jumps
20 Cleans
GW Exercise
20 Deadlifts
20 KB Swings
20 Overhead Squats
20 Burpees
20 Pull-Ups
20 Box Jumps
20 Cleans
GW Exercise
Wednesday, September 7, 2011
Workout of the Day: 07 September 2011
AQAP:
500 Meter Row
20 Wall Balls
20 Sit Ups
500 Meter Row
20 Wall Balls
20 Sit Ups
MGW Exercise
500 Meter Row
20 Wall Balls
20 Sit Ups
500 Meter Row
20 Wall Balls
20 Sit Ups
MGW Exercise
Tuesday, September 6, 2011
Workout of the Day: 06 September 2011
“Claudia”
5 Rounds for time:
20 KB Swings
400M Run
WM Exercise
5 Rounds for time:
20 KB Swings
400M Run
WM Exercise
Monday, September 5, 2011
Workout of the Day: 05 September 2011
“Cindy”
AMRAP in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
G Exercise
AMRAP in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
G Exercise
Sunday, September 4, 2011
Saturday, September 3, 2011
Friday, September 2, 2011
Workout of the Day: 02 September 2011
“Crossfit Total”
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
*Select appropriate weight for personnel
W Exercise
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
*Select appropriate weight for personnel
W Exercise
Thursday, September 1, 2011
Workout of the Day: 01 Sep 11
“Michael”
3 Rounds for time:
Run 800M
50 Back Extensions
50 Sit-Ups
MG Exercise
3 Rounds for time:
Run 800M
50 Back Extensions
50 Sit-Ups
MG Exercise
Wednesday, August 31, 2011
Workout of the Day: 31 August 2011
“Kelly”
5 rounds for time:
400m run
30 box jumps
30 wall balls (m:20lbs/w:14lbs)
WMG Exercise
5 rounds for time:
400m run
30 box jumps
30 wall balls (m:20lbs/w:14lbs)
WMG Exercise
Tuesday, August 30, 2011
Workout of the DAy: 30 August 2011
3 rounds, 21-15-9 reps:
Clean and jerk (m:95lbs/w:65lbs)
Pull-ups
GW Exercise
Clean and jerk (m:95lbs/w:65lbs)
Pull-ups
GW Exercise
Monday, August 29, 2011
Sunday, August 28, 2011
Saturday, August 27, 2011
Friday, August 26, 2011
Workout of the Day: 26 August 2011
“Angie”
100 pull-ups
100 push-ups
100 squats
100 sit-ups
G Exercise
100 pull-ups
100 push-ups
100 squats
100 sit-ups
G Exercise
Thursday, August 25, 2011
Workout of the Day: 25 August 2011
For time:
21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
WM Exercise
21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
WM Exercise
Wednesday, August 24, 2011
Workout of the Day: 24 August 2011
“Whitten"
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
GWM Exercise
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
GWM Exercise
Tuesday, August 23, 2011
Workout of the Day: 23 August 2011
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
MG Exercise
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
MG Exercise
Monday, August 22, 2011
Workout of the Day: 22 Aug 2011
Shoulder Press
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
W Exercise
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
W Exercise
Sunday, August 21, 2011
Saturday, August 20, 2011
Friday, August 19, 2011
Thursday, August 18, 2011
Workout of the Day: 18 August 2011
“Jeremy”
3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees
GW Exercise
3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees
GW Exercise
Wednesday, August 17, 2011
Workout of the Day: 17 August 2011
5 rounds for time:
30 box jumps
30 Wall balls
400m run
MGW Exercise
30 box jumps
30 Wall balls
400m run
MGW Exercise
Tuesday, August 16, 2011
Workout of the Day: 16 August 2011
“Nancy”
5 rounds for time:
400m run
15 overhead squats (m:95lbs/w:65lbs)
WM Exercise
5 rounds for time:
400m run
15 overhead squats (m:95lbs/w:65lbs)
WM Exercise
Monday, August 15, 2011
Workout of the Day: 15 August 2011
“Barbara”
5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
(3 min rest between sets)
G Exercise
5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
(3 min rest between sets)
G Exercise
Sunday, August 14, 2011
Saturday, August 13, 2011
Friday, August 12, 2011
Thursday, August 11, 2011
Workout of the Day: 11 August 2011
“Hermanater”
5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run
MG Exercise
5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run
MG Exercise
Wednesday, August 10, 2011
Workout of the Day: 10 August 2011
“Eva”
5 rounds for time of:
800m run
30 KB swings
30 pull-ups
WMG Exercise
5 rounds for time of:
800m run
30 KB swings
30 pull-ups
WMG Exercise
Tuesday, August 9, 2011
Workout of the Day: 09 August 2011
“Fran”
3 rounds, 21-15-9 reps:
Thrusters (m:95lbs/w:65lbs)
Pull-ups
GW Exercise
3 rounds, 21-15-9 reps:
Thrusters (m:95lbs/w:65lbs)
Pull-ups
GW Exercise
Monday, August 8, 2011
Sunday, August 7, 2011
Saturday, August 6, 2011
Friday, August 5, 2011
Workout of the Day: 05 August 2011
“Cindy”
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air-squats
G Exercise
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air-squats
G Exercise
Thursday, August 4, 2011
Workout of the Day: 04 August 2011
AQAP:
Front squats (m:95lbs/w:65lbs)
(10-9-8-7-6-5-4-3 reps)
400m run between each
WM Exercise
Front squats (m:95lbs/w:65lbs)
(10-9-8-7-6-5-4-3 reps)
400m run between each
WM Exercise
Workout of the Day: 05 August 2011
“Cindy”
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air-squats
G Exercise
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air-squats
G Exercise
Wednesday, August 3, 2011
Workout of the Day: 03 August 2011
“Helen”
3 rounds for time:
400m run
21 KB swings
12 pull-ups
GWM Exercise
3 rounds for time:
400m run
21 KB swings
12 pull-ups
GWM Exercise
Tuesday, August 2, 2011
Workout of the Day: 02 August 2011
“Michael”
3 rounds for time:
800m run
50 back extensions
50 sit-ups
MG Exercise
3 rounds for time:
800m run
50 back extensions
50 sit-ups
MG Exercise
Monday, August 1, 2011
Workout of the Day: 01 August 2011
“Crossfit Total”
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
*Select appropriate weight for personnel
W Exercise
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
*Select appropriate weight for personnel
W Exercise
Sunday, July 31, 2011
Saturday, July 30, 2011
Friday, July 29, 2011
Workout of the Day: 29 July 2011
"Barbara"
5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
G Exercise
5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
G Exercise
Thursday, July 28, 2011
Workout of the Day: 28 July 2011
5 rounds for time of:
Row 250m
10 push-press (m:95lbs/w:65lbs)
WM Exercise
Row 250m
10 push-press (m:95lbs/w:65lbs)
WM Exercise
Wednesday, July 27, 2011
Workout of the Day: 27 July 2011
“Daniel” (modified)
20 Pull-Ups
400m Run
10 Thrusters
800m Run
10 Thrusters
400m Run
20 Pull-Ups
GWM Exercise
20 Pull-Ups
400m Run
10 Thrusters
800m Run
10 Thrusters
400m Run
20 Pull-Ups
GWM Exercise
Tuesday, July 26, 2011
Workout of the Day: 26 July 2011
"PT Test" (unofficial)
Five rounds for time:
800m run
40 sit-ups
800m run
40 push-ups
800m run
40 sit-ups
800m run
40 push-ups
MG Exercise
Five rounds for time:
800m run
40 sit-ups
800m run
40 push-ups
800m run
40 sit-ups
800m run
40 push-ups
MG Exercise
Monday, July 25, 2011
Workout of the Day: 25 July 2011
“Linda”( 3 Bars of Death)
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (3/4 BW)
Bench press (BW)
Deadlifts (1.5 BW)
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (3/4 BW)
Bench press (BW)
Deadlifts (1.5 BW)
Sunday, July 24, 2011
Saturday, July 23, 2011
Friday, July 22, 2011
Thursday, July 21, 2011
Workout of the Day: 21 July 2011
5 Rounds for time:
10 Pull-ups
10 Medicine ball slams
10 Push-Ups
10 Overhead squats
GW Exercise
10 Pull-ups
10 Medicine ball slams
10 Push-Ups
10 Overhead squats
GW Exercise
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Workout of the Day: 19 July 2011
Five rounds for time:
800m Run
10 KB swings
10 Wall balls
WM Exercise
800m Run
10 KB swings
10 Wall balls
WM Exercise
Monday, July 18, 2011
Work out of the Day: 18 July 2011
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
Sunday, July 17, 2011
Saturday, July 16, 2011
Friday, July 15, 2011
Workout of the Day: 15 July 2011
AQAP 6/5/4/3/2 reps:
Military Press Standing Deadlifts
(M=105/W=Bar)
* Adjust weight as necessary
W Exercise
Military Press Standing Deadlifts
(M=105/W=Bar)
* Adjust weight as necessary
W Exercise
Thursday, July 14, 2011
Workout of the Day: 14 July 2011
Complete for time:
400m Run
50 Push-ups
800m Run
50 Sit-Ups
400m Run
50 Squat
800m Run
50 Back extension
MG Exercise
400m Run
50 Push-ups
800m Run
50 Sit-Ups
400m Run
50 Squat
800m Run
50 Back extension
MG Exercise
Wednesday, July 13, 2011
Workout of the Day: 13 July 2011
“Kelly”
5 Rounds:
400m Run
30 Box jumps
30 Wall balls (m:20lbs/w:14lbs)
WMG Exercise
5 Rounds:
400m Run
30 Box jumps
30 Wall balls (m:20lbs/w:14lbs)
WMG Exercise
Tuesday, July 12, 2011
Workout of the Day: 12 July 2011
3 Rounds AQAP:
25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings
GW Exercise
25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings
GW Exercise
Monday, July 11, 2011
Sunday, July 10, 2011
Saturday, July 9, 2011
Friday, July 8, 2011
Workout of the Day: 8 July 2011
AQAP:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Extensions
G Execerise
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Extensions
G Execerise
Thursday, July 7, 2011
Workout of the Day: 7 July 11
"Nancy"
5 rounds for time:
400m run
14 overhead squats
(m:95lbs/w:65lbs)
WM Exercise
5 rounds for time:
400m run
14 overhead squats
(m:95lbs/w:65lbs)
WM Exercise
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Workout of the Day: 5 July 11
"Michael"
3 Rounds for Time:
800m run
50 back extensions
50 sit-ups
MG Exercise
3 Rounds for Time:
800m run
50 back extensions
50 sit-ups
MG Exercise
Monday, July 4, 2011
Sunday, July 3, 2011
Saturday, July 2, 2011
Friday, July 1, 2011
Workout of the Day: 1 July 11
RUN 5K
20th EN BN has its BN Run today and CrossFit Competition
* CrossFit competition is announced the day of, to create optimal testing of CrossFit fitness. Testing the CrossFit athlete whose strength and stamina is inclusive and broad rather than specific.
M Exercise
Thursday, June 30, 2011
Workout of the Day: 30 June 11
AMRAP in 20 minutes:
5 Box jumps
10 KB Swings
10 Sit Ups
GW Exercise
*This workout of the day was recently updated
5 Box jumps
10 KB Swings
10 Sit Ups
GW Exercise
*This workout of the day was recently updated
Wednesday, June 29, 2011
Workout of the Day: 29 June 11
"Holbrook"
Ten rounds, each for time of:
5 Thrusters (115lbs)
10 Pull-ups
100 meter Sprint
Rest 1 minute
GWM Exercise
Tuesday, June 28, 2011
Workout of the Day: 28 June 11
For time:
21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
WM Exercise
21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
WM Exercise
Monday, June 27, 2011
Workout of the Day: 27 June 11
Five rounds for time of:
25 KB swings
25 Sit-ups
25 Back Extensions
25 Knees to Elbows
G Exercise
Sunday, June 26, 2011
Saturday, June 25, 2011
Friday, June 24, 2011
Workout of the Day: 24 June 11
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
W Exercise
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
W Exercise
Thursday, June 23, 2011
Wednesday, June 22, 2011
Workout of the Day: 22 June 11
“Whitten"
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
MGW Exercise
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
MGW Exercise
Tuesday, June 21, 2011
Workout of the Day: 21 June 11
Ten rounds for time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
GW Exercise
Monday, June 20, 2011
Sunday, June 19, 2011
Saturday, June 18, 2011
Friday, June 17, 2011
Workout of the Day: 17 June 11
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
G Exercise
Thursday, June 16, 2011
Workout of the Day: 16 June 11
For time:
Row 1K
50 Dumbbell or KB snatch
Row 750m
35 Dumbbell or KB snatch
Row 500m
20 Dumbbell or KB snatch
WM Exercise
Wednesday, June 15, 2011
Workout of the Day: 15 June 11
RUN 5K
50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts
WMG Exercise
50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts
WMG Exercise
Tuesday, June 14, 2011
Workout of the Day 14 June 11
"Nicole"
AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups
MG Exercise
AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups
MG Exercise
Monday, June 13, 2011
Workout of the Day: 13 June 11
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
W Exercise
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
W Exercise
Sunday, June 12, 2011
Saturday, June 11, 2011
Friday, June 10, 2011
Thursday, June 9, 2011
Workout of the Day: 9 June 11
"Fran"
Three rounds, 21-15- 9 reps, for time of:
95 pound Thruster
Pull-ups
WG
Three rounds, 21-15- 9 reps, for time of:
95 pound Thruster
Pull-ups
WG
Wednesday, June 8, 2011
Workout of the Day: 8 June 11
"Lumberjack 20"
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
GWM Exercise
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
GWM Exercise
Tuesday, June 7, 2011
Workout of the Day: 7 June 11
Five rounds for time of:
Row 500 meters
135lbs Thruster, 7 reps
WM Exercise
Row 500 meters
135lbs Thruster, 7 reps
WM Exercise
Monday, June 6, 2011
Workout of the Day: 6 June 11
"Barbara"
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
G Exercise
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
G Exercise
Sunday, June 5, 2011
Saturday, June 4, 2011
Friday, June 3, 2011
LUMBERJACK CrossFit Competition Results
CrossFit Event: "Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55lbs)
12 Pull-Ups
Results:
FSC: 1st Place
SPC Anderson 11:48
1LT Parnell 11:18
Team Total 23:06
510: 2nd Place
SGT Wobler 10:05
SPC Vargas 14:23
Team Total 24:28
HHC: 3rd Place
1LT Lavoie 10:51
PFC Wright 13:43
Team Total 24:34
584: 4th Place
SPC Acosta 11:27
SGT McDaniel 13:14
Team Total 24:41
"STAY RUGGED"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55lbs)
12 Pull-Ups
Results:
FSC: 1st Place
SPC Anderson 11:48
1LT Parnell 11:18
Team Total 23:06
510: 2nd Place
SGT Wobler 10:05
SPC Vargas 14:23
Team Total 24:28
HHC: 3rd Place
1LT Lavoie 10:51
PFC Wright 13:43
Team Total 24:34
584: 4th Place
SPC Acosta 11:27
SGT McDaniel 13:14
Team Total 24:41
"STAY RUGGED"
Workout of the Day: 3 June 11
"Crossfit Total"
Back Squat 3/2/1/1/1/1
Press 3/2/1/1/1/1
Deadlift 3/2/1/1/1/1
*Select appropriate weight personnel
W Exercise
Back Squat 3/2/1/1/1/1
Press 3/2/1/1/1/1
Deadlift 3/2/1/1/1/1
*Select appropriate weight personnel
W Exercise
Thursday, June 2, 2011
Workout of the Day: 2 June 11
"Murph"
For time:
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run
MG Exercise
For time:
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run
MG Exercise
Wednesday, June 1, 2011
Workout of the Day: 1 June 11
"Jackie"
1000 meter row
50 pound thrusters (45 lbs)
30 pull-ups
* 45 pound = Bar
MGW Exercise
1000 meter row
50 pound thrusters (45 lbs)
30 pull-ups
* 45 pound = Bar
MGW Exercise
Monday, May 30, 2011
Workout of the Day: 31 May 11
"Fight Gone Bad"
3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories
*Rest 1 minute after each round
*Burpees or a sprint may go in place of rowing
GW Exercise
3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories
*Rest 1 minute after each round
*Burpees or a sprint may go in place of rowing
GW Exercise
Workout of the Day: 30 May 11
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
M Exercise
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
M Exercise
Sunday, May 29, 2011
Workout of the Day: 29 May 11
"Rest Day"
* Please place workouts that you do during your rest days in comment section *
* Please place workouts that you do during your rest days in comment section *
Saturday, May 28, 2011
Friday, May 27, 2011
Workout of the Day: 27 May 11
“Whitten"
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run
Thursday, May 26, 2011
Workout of the Day: 26 May 11
5 Rounds for time:
5 Deadlifts
5 Back extensions
5 Knees to Elbows
5 Burpees
5 Deadlifts
5 Back extensions
5 Knees to Elbows
5 Burpees
Wednesday, May 25, 2011
Workout of the Day: 25 May 11
RUN "Barbara"
Five rounds, each for time of:
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Five rounds, each for time of:
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Tuesday, May 24, 2011
Monday, May 23, 2011
Sunday, May 22, 2011
Saturday, May 21, 2011
Friday, May 20, 2011
Thursday, May 19, 2011
Workout of the Day: 19 May 11
“Crossfit Total”
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
*Select appropriate weight for personnel
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
*Select appropriate weight for personnel
Wednesday, May 18, 2011
Workout of the Day: 18 May 11
RUN 5K
50 Sit ups
50 Back extensions
100 Bicycles
50 Leg Lifts
*Add additional distance to run / additional AB exercises as you see fit.
50 Sit ups
50 Back extensions
100 Bicycles
50 Leg Lifts
*Add additional distance to run / additional AB exercises as you see fit.
Tuesday, May 17, 2011
Workout of the Day: 17 May 11
“McGhee"
AMRAP in 30 minutes:
5 Deadlift (M=105/W=Bar)
10 Box jumps
15 Push-ups
* Adjust weight as necessary
AMRAP in 30 minutes:
5 Deadlift (M=105/W=Bar)
10 Box jumps
15 Push-ups
* Adjust weight as necessary
Monday, May 16, 2011
Sunday, May 15, 2011
Saturday, May 14, 2011
Friday, May 13, 2011
Workout of the Day: 13 May 11
AMRAP in 20minutes:
400m Run
10 Knees to Elbows
5 Hand Stand Push Ups
*AMRAP: As Many Rounds As Possible
400m Run
10 Knees to Elbows
5 Hand Stand Push Ups
*AMRAP: As Many Rounds As Possible
Thursday, May 12, 2011
Workout of the Day: 12 May 11
"Fight Gone Bad"
3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)
3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)
Wednesday, May 11, 2011
Tuesday, May 10, 2011
Workout of the Day: 10 May 11
"Chelsea"
Every minute on the minute, for 25 minutes, complete the following cycle:
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute, for 25 minutes, complete the following cycle:
5 Pull Ups
10 Push Ups
15 Squats
Monday, May 9, 2011
Sunday, May 8, 2011
Saturday, May 7, 2011
Friday, May 6, 2011
Workout of the Day: 6 May 11
“Religion”
5 Rounds of:
AMAP Back Squat*
7 Burpee+Box Jump
*Females use BW
Males under 225lb, use 225lb
Males over 225lb, use BW
(Adjust weight as necessary)
5 Rounds of:
AMAP Back Squat*
7 Burpee+Box Jump
*Females use BW
Males under 225lb, use 225lb
Males over 225lb, use BW
(Adjust weight as necessary)
Thursday, May 5, 2011
Workout of the Day: 5 May 11
Military Press Standing: 6/5/4/3/2
Deadlifts: 6/5/4/3/2
(M=105/W=Bar)
* Adjust weight as necessary
Deadlifts: 6/5/4/3/2
(M=105/W=Bar)
* Adjust weight as necessary
Wednesday, May 4, 2011
Workout of the Day: 4 May 11
6 Rounds AQAP of:
5 Power Clean (M=155lb/W=100lb)
10 Pull-up (chest to bar)
30 Air Squat
*AQAP: As Quickly As Possible*
5 Power Clean (M=155lb/W=100lb)
10 Pull-up (chest to bar)
30 Air Squat
*AQAP: As Quickly As Possible*
Tuesday, May 3, 2011
Workout of the Day: 3 May 11
“Upside Down Nicole”
20 minutes of:
400m Run
AMAP Handstand Push-up
Score total handstand push-ups
20 minutes of:
400m Run
AMAP Handstand Push-up
Score total handstand push-ups
Monday, May 2, 2011
Friday, April 29, 2011
Workout of the Day: 29 Apr. 11
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
Thursday, April 28, 2011
Wednesday, April 27, 2011
Workout of the Day: 27 Apr. 11
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Monday, April 25, 2011
Workout of the Day: 25 Apr. 11
"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 squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
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 squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Saturday, April 23, 2011
Workout of the Day: 23 Apr. 11
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Friday, April 22, 2011
Thursday, April 21, 2011
Workout of the Day: 21 Apr. 11
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
Tuesday, April 19, 2011
Sunday, April 17, 2011
Workout of the Day: 18 Apr. 11
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Workout of the Day: 17 Apr. 11
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Saturday, April 16, 2011
Thursday, April 14, 2011
Wednesday, April 13, 2011
Workout of the Day: 13 Apr. 11
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Tuesday, April 12, 2011
Sunday, April 10, 2011
Workout of the Day: 10 Apr.11
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Workout of the Day: 09 Apr. 11
"Fight Gone Bad!"
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)
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)
Friday, April 8, 2011
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Workout of the Day: 06 Apr. 11
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
165 pound Squat clean
165 pound Jerk
Monday, April 4, 2011
Workout of the Day: 05 Apr. 11
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday, April 3, 2011
Thursday, March 31, 2011
Wednesday, March 30, 2011
Workout of the Day: 30 Mar. 11
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Tuesday, March 29, 2011
Monday, March 28, 2011
Workout of the Day: 28 Mar. 11
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Sunday, March 27, 2011
Saturday, March 26, 2011
Workout of the Day: 26 Mar. 11
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Friday, March 25, 2011
Workout of the Day: 25 Mar. 11
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
Thursday, March 24, 2011
Workout of the Day: 24 Mar. 11
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
Wednesday, March 23, 2011
Tuesday, March 22, 2011
Workout of the Day: 22 Mar. 11
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Monday, March 21, 2011
Sunday, March 20, 2011
Workout of the Day: 20 Mar. 11
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Saturday, March 19, 2011
Friday, March 18, 2011
Workout of the Day: 18 Mar. 11
"Weaver"
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Thursday, March 17, 2011
Workout of the Day: 17 Mar. 11
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday, March 16, 2011
Workout of the Day: 16 Mar 11
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Monday, March 14, 2011
Sunday, March 13, 2011
Saturday, March 12, 2011
Workout of the Day: 12 Mar 11
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Friday, March 11, 2011
Tuesday, February 8, 2011
Monday, February 7, 2011
Workout of the Day: 08 Feb 10
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Wednesday, February 2, 2011
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