WEDNESDAY: 01 JAN 14

STRENGTH:
DE: Shoulder Press 7x2 on :45sec @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
15 - 12 - 9
Power Clean (135/95)
Ring Dips

TUESDAY: 31 DEC 13

WARM UP:
2 Rounds not for time
10 Front Squats (95lb)
10 Push Press (95lb)
10 Knees to Elbow
10 Pull Ups

WOD:
For Time:
"Fran"
21 - 15 - 9
Thrusters (95/65)
Pull Ups

MONDAY: 30 DEC 13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
15 - 12 - 9
Deadlift (225/185)
Ring Push Ups

SUNDAY: 29 DEC 13

REST/RECOVERY DAY

SATURDAY: 28 DEC 13

REST/RECOVERY DAY

FRIDAY: 27 DEC 13

STRENGTH:
ME: Bench Press

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
10 - Sumo Deadlift High Pulls (85/65)
20m - Overhead Walking Lunge (85/65)

THURSDAY: 26 DEC 13

WOD:

2 rounds for time:
Rest for exact amount of time as previous row interval
Row 250m
Rest
Row 500m
Rest
Row 1000m
Rest
Row 2000m
Rest 

WEDNESDAY: 25 DEC 13

STRENGTH:
DE: Push Press 7x3 on :45 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 12:00 Of:
5 - Pull Ups
5 - Ring Dips
15 - Sit Ups

TUESDAY: 24 DEC 13

WARM-UP:
3 rounds not for time:
400 m run
60 sec max Double Unders

STRENGTH:
5 - 5 - 5 - 5 - 5
Deadlift
Not for time
 

MONDAY: 23 DEC 13

STRENGTH:
DE: Sumo Deadlift 10x2 on :60sec @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
7 - Hand Stand Push Ups
7 - Strict Pull Ups

SUNDAY: 22 DEC 13

RECOVERY DAY:

Texas weather has been fluctuating greatly over the past month so if the weather is great, get out there and enjoy the sun while it lasts! Bad weather shouldn't hinder your recovery days at all. Find a swimming pool, get a massage, do some stretching and rolling in your living room.

Get your muscles limber and your mind right for this upcoming week of exercise!

SATURDAY: 21 DEC 13

REST DAY

FRIDAY: 20 DEC 13

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
75 - Sit Ups
Tabata Squats (If you have a weight vest/body armor wear it)
75 - Sit Ups

THURSDAY: 19 DEC 13

Because of this festive holiday season, LUMBERJACK CrossFit will be completing a very special workout called the "12 Days of Christmas." There are a variety of versions but this is the second annual event so we are sticking with these movements today. We would like to give a special shout out to all our brothers and sisters who won't be making it home for the holidays to their families. We remember their selfless duty while we conduct this rigorous WOD!

WOD:
"12 Days of Christmas"
For Time:*

1- Clean (135/95 lbs)

2- Hand Stand Push-ups
3- Front Squat (135/95 lbs)
4- Dips
5- Chest-to-bar Pull-ups
6- Box Jumps (24"/20" lbs)
7- Burpees
8- Hand Release Push-ups
9- Wall Balls (20/14 lbs)
10- KB Swings
11- Deadlifts (135/95 lbs)
12- Thrusters (95/65 lbs)

*Start with 1 Clean, then 2 HSPUs + 1 Clean, then 3 FS + 2 HSPUs + 1 Clean, then 4,3,2,1, then....etc until you reach 12, 11, 10...3, 2, 1.

WEDNESDAY: 18 DEC 13

STRENGTH:
ME: Split Jerk

Recover 5:00 - 10:00 then perform Wod

WOD:
For Load And Time:
15 - 12 - 9
Clean & Jerk
Rest as needed between sets
(Sets should be unbroken)
(Pick the heaviest weight possible w/o dropping the bar)

TUESDAY: 17 DEC 13

WARM-UP:
2 Rounds Not For Time
200 m row
10 push ups
10 lunges
10 ABMAT sit ups
30-45 sec Plank hold
30-45 sec Bottom Squat Hold
10 ABMAT sit ups
10 lunges
10 push ups

WOD:
For Time:
50 - Pull Ups
200 - Air Squats
75 - Push Ups

MONDAY: 16 DEC 13

STRENGTH:
DE: Deadlift 10x2 on :60 @ 60% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
"Helen"
3 Rounds For Time Of:
Run 400m
21 - KB Swings (1.5/1)
12 - Pull Ups

SUNDAY: 15 DEC 13

REST/RECOVERY

SATURDAY: 14 DEC 13

REST/RECOVERY

FRIDAY: 13 DEC 13

STRENGTH:
DE: Floor Press 7x3 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Time:
10 - Deadlift (1.5xBW)
10 - Hand Stand Push Ups

THURSDAY: 12 DEC 13

WARM UP:
4x400 m
1:1 rest

STRENGTH:
A. 3x3 Snatch Balance:
 1 Snatch DL pull + 1 Power Snatch + 1 Squat Snatch (keep grip throughout balance)

B. Back Squat:
 3x7 (65% 1 RM then increase weight)

C. EMOM for 10 min:
 1 Snatch DL Pull + 1 Snatch (85% 1RM)

WEDNESDAY: 11 DEC 13

STRENGTH:
ME: Pull Up

Recover 5:00 - 10:00 then perform WOD

WOD:
5 Rounds For Time Of:
100ft Walking Lunge Steps
Max Reps - Pull Ups

TUESDAY: 10 DEC 13

WARM UP:
3 rounds not for time
5 Hand Stand Pushups
5 Goblet Squats
5 KB Swings

WOD:
4 Rounds For Time Of:
Run 400m
5 - Muscle ups*

*3 pullups/ 3 dips for 1 muscle up

MONDAY: 09DEC13

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

SUNDAY: 08DEC13

REST/RECOVERY DAY:

 

 

SATURDAY: 07DEC13

REST/RECOVERY DAY

FRIDAY: 06DEC13

STRENGTH:
DE: Barbell Row 7x3 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 - 5 - 5 - 5 - 5
Front Squat
Rest 1 min between sets

THURSDAY: 05DEC13

WARM-UP:
Bike 15 min

WOD:
20 min Row for distance

WEDNESDAY: 04DEC13

STRENGTH:
DE: Sumo Deadlift 10x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
4 Rounds For Time Of:
12 - Deadlift (135/95)
12 - Strict Pull Ups

TUESDAY: 03DEC13

WARM-UP:
4x200 m

WOD:
For Time:
Row 1k
30 - Back Squat (BW)
Row 1k

MONDAY: 02DEC13

STRENGTH:
ME: Floor Press

Recover 5:00 - 10:00 then performWod

WOD:
As Many Rounds As Possible In 12:00 Of:
14 - Double Unders
7 - Pull Ups
7 - Push Ups