WOD 12-05-2009

Warm-up
CFWU

WOD
"Lumberjack 20" Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor these soldiers, one month after the murderous rampage.

WOD 12-4-09

Warm-Up

1k row

WOD

CrossFit Total

WOD Thursday 12-3-2009

Warm-up
CFWU

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Big Dawgs:
as rx’d
women 65

Porch:
Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

-or-

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Pack:
Three rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 10 reps
Run 400 meters

or

Five rounds for time of:
55 pound Snatch, 3 reps
55 pound Overhead squat, 15 reps
Run 400 meters

Puppies:
Five rounds for time of:
35pound Snatch, 3 reps
35 pound Overhead squat, 10 reps
Run 400 meters

Buttercups:
Three rounds for time of:
15-25 pound Snatch, 3 reps
15-25 pound Overhead squat, 10 reps
Run 400 meters


Cash out
Foam roll/ Stretch

WOD Wednesday 12-2-2009

Warmup

CFWU

WOD

Four rounds, each for time of:
800 meter run.

or

row 4 x 500m

Rest as needed between efforts.

WOD Tuesday 12-10-2009

Warm-up
Run 400 m/ Row 500m

WOD

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Big Dawgs
as Rx’d

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

or


50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups


Puppies:
10 Squats
10 Push-ups (Box/Bench/Chair push ups okay)
10 Pull-ups (Assisted or beginner pull ups okay)
10 Sit-ups
15 Squats
15 Push-ups (Box/Bench/Chair push ups okay)
15 Pull-ups (Assisted or beginner pull ups okay)
15 Sit-ups
20 Squats
20 Push-ups (Box/Bench/Chair push ups okay)
20 Pull-ups (Assisted or beginner pull ups okay)
20 Sit-ups

Buttercups:
5 Squats
5 Push-ups (Box/Bench/Chair push ups okay)
5 Pull-ups (Assisted or beginner pull ups okay)
5 Sit-ups
10 Squats
10 Push-ups (Box/Bench/Chair push ups okay)
10 Pull-ups (Assisted or beginner pull ups okay)
10 Sit-ups
15 Squats
15 Push-ups (Box/Bench/Chair push ups okay)
15 Pull-ups (Assisted or beginner pull ups okay)
15 Sit-ups

WOD Monday 11-30-09

CFWU

Back Squat 5-5-5-5-5 reps

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