WOD Tuesday 12-08-2009

WARM-UP

BURGENER WARM-UP

WODComplete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Big Dawgs:
The only easy day is….. already over.
As Rx’d

The Porch:
Complete as many rounds in 20 minutes as you can of:
55 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Pack:
Complete as many rounds in 20 minutes as you can of:
45 pound Power snatch, 12 reps
10 Push ups

women 30#

Puppies:
Complete as many rounds in 15 minutes as you can of:
15-25 pound Power snatch, 12 reps
10 box or wall push ups

women 10-15#

Buttercups:
Complete as many rounds in 10 minutes as you can of:
PVC - 10 pound Snatches, 8 reps
6 box or wall push ups

women PVC -10#

WOD Monday 12-07-2009

WARM-UP
CFWU



WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Big Dawgs and Pack:
As Rx’d
This workout is self scaling.

Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.

***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up. Post number of minutes completed to comments.

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

Post time to comments.


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