Triplet- WWM-A
Front squat x 8
Medicine Ball Slams x 20
Run 400m
5 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.
Tuesday, January 31, 2012
Monday, January 30, 2012
Sunday, January 29, 2012
Saturday, January 28, 2012
Friday, January 27, 2012
Thursday, January 26, 2012
Wednesday, January 25, 2012
Tuesday, January 24, 2012
Monday, January 23, 2012
Sunday, January 22, 2012
Saturday, January 21, 2012
Friday, January 20, 2012
Thursday, January 19, 2012
Wednesday, January 18, 2012
Tuesday, January 17, 2012
Monday, January 16, 2012
Sunday, January 15, 2012
Saturday, January 14, 2012
Friday, January 13, 2012
Thursday, January 12, 2012
WOD: 13 January 2012
"Santora"
-155 pound Squat cleans, 1 minute
-20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
-245 pound Deadlifts, 1 minute
-Burpees, 1 minute
-155 pound Jerks, 1 minute
-Rest 1 minute
3 Rounds
-155 pound Squat cleans, 1 minute
-20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
-245 pound Deadlifts, 1 minute
-Burpees, 1 minute
-155 pound Jerks, 1 minute
-Rest 1 minute
3 Rounds
Wednesday, January 11, 2012
Tuesday, January 10, 2012
WOD: 11 January 2012
Triplet- GGG-T
“Mary”
Handstand Push-ups x 5
One legged squats, alternating x 10
Pull-ups x 15
20 minutes
“Mary”
Handstand Push-ups x 5
One legged squats, alternating x 10
Pull-ups x 15
20 minutes
Monday, January 9, 2012
Sunday, January 8, 2012
Saturday, January 7, 2012
Friday, January 6, 2012
Thursday, January 5, 2012
Wednesday, January 4, 2012
Tuesday, January 3, 2012
Monday, January 2, 2012
Sunday, January 1, 2012
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