“Kelly”
5 rounds for time:
400m run
30 box jumps
30 wall balls (m:20lbs/w:14lbs)
WMG 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.
Wednesday, August 31, 2011
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
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