"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
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.
Monday, May 30, 2011
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
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