Interval Run x 6-8:
400m Sprint/Run
400m Walk
M 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.
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
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