WM Couplet
10 x Power Clean (155/95)
400m Run
3 Rounds
10 x Power Clean (155/95)
400m Run
3 Rounds
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, October 3, 2012
Monday, October 1, 2012
WOD: 02 OCT 2012
1 minute air squats
1 minute sit-ups
1 minute burpees
1 minute pull-ups
1 minute rest
3 Rounds
Thursday, September 27, 2012
Wednesday, September 26, 2012
Tuesday, September 25, 2012
Monday, September 24, 2012
Sunday, September 23, 2012
Friday, September 21, 2012
Thursday, September 20, 2012
Wednesday, September 19, 2012
Tuesday, September 18, 2012
Monday, September 17, 2012
Monday, September 10, 2012
Sunday, September 9, 2012
Friday, September 7, 2012
Thursday, August 30, 2012
WOD: 31 AUG 2012
Triplet- GGW-I
“The Seven”
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Wednesday, August 29, 2012
Tuesday, August 28, 2012
Monday, August 27, 2012
WOD: 28 AUG 2012
Couplet- GW-A
“Josh”
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Sunday, August 26, 2012
Friday, August 24, 2012
Thursday, August 23, 2012
Wednesday, August 22, 2012
Tuesday, August 21, 2012
WOD:22 AUG 2012
Triplet- WWG-A
Modified “Collin”
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Monday, August 20, 2012
WOD: 21 AUG 2012
Couplet- MW-A
“Abbate”
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Sunday, August 19, 2012
Friday, August 17, 2012
Thursday, August 16, 2012
WOD: 17 AUG 2012
Chipper-
“Nuts”
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Wednesday, August 15, 2012
Tuesday, August 14, 2012
Monday, August 13, 2012
Sunday, August 12, 2012
Friday, August 10, 2012
Thursday, August 9, 2012
WOD: 10 AUG 2012
Triplet- MWG-A
“Daniel”
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Wednesday, August 8, 2012
WOD: 09 AUG 2012
Couplet- WW-A
“Arnie”
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Tuesday, August 7, 2012
Monday, August 6, 2012
Friday, August 3, 2012
Thursday, August 2, 2012
Monday, July 30, 2012
Sunday, July 29, 2012
Friday, July 27, 2012
Thursday, July 26, 2012
WOD: 27 JUL 2012
Couplet- WG
"Josh"
21x Overhead Squat (95lbs)
42x pull-ups
15x Overhead Squat (95lbs)
30x pull-ups
9x Overhead Squat (95lbs)
18x pull-ups
"Josh"
21x Overhead Squat (95lbs)
42x pull-ups
15x Overhead Squat (95lbs)
30x pull-ups
9x Overhead Squat (95lbs)
18x pull-ups
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Monday, July 23, 2012
Friday, July 20, 2012
Thursday, July 19, 2012
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Monday, July 16, 2012
Sunday, July 15, 2012
Friday, July 13, 2012
Thursday, July 12, 2012
Wednesday, July 11, 2012
Tuesday, July 10, 2012
Monday, July 9, 2012
Thursday, July 5, 2012
Friday, June 29, 2012
Tuesday, June 26, 2012
Monday, June 25, 2012
WOD: 26 JUNE 2012
“PT Test”
800m Run
40 Sit-Ups
800m Run
40 Push-Ups
800m Run
40 Sit-Ups
800m Run
40 Push-Ups
Sunday, June 24, 2012
Friday, June 22, 2012
Thursday, June 21, 2012
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