“Helen”
3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups
GWM 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, November 30, 2011
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
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