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WOD

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Saturday, April 11th

Posted on by Justin

Lumberjack 20

20 Deadlifts (275/175)
Run 400m
20 KB swings (70/45)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

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 of these soldiers

10 am Advanced Class @ CrossFit DT1:

In 10 minutes, establish 1RM Bear Complex
(1 Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press)

“Lumberjack 20″

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Wednesday, April 8th

Posted on by Justin

Regular Classes:
Wednesday, April 8th
Front Squat 3

“Venom 2″
30 – 20 – 10
Thrusters (95/65)
Burpees
Wallballs

5:30am Comp Class @ CrossFit Aspire:
Power Clean 3 + Front Squat 3 + Push Press 3

AMRAP in 10
10 Thrusters (75/55)
10 Burpees
10 Wallballs

- rest 10 minutes

AMRAP in 7
7 Power Snatches (75/55)
7 Overhead Squats (75/55)
7 Box Jumps (30/24)

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This week’s WODs

Posted on by Justin

Monday, April 6th
OTM 15
Hang Clean + Clean

Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Tuesday, April 7th
HSPUs & Pistols

“Diane”
21 – 15 – 9
Deadlifts
HSPUs

Wednesday, April 8th
Front Squat 3

“Venom 2″
30 – 20 – 10
Thrusters (95/65)
Burpees
Wallballs

Thursday, April 9th
OTM 7
Power Clean + Split Jerk + Split Jerk

3 Rounds
10 CTB Pull-ups
15 Box Jump on-and-overs
20 KB Swings

Friday, April 10th
Bench Press 6

2010 NJ/NY CF Sectionals, Event 2
10 Front Squats (155/95)
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squats
60 Double Unders

Saturday, April 11th

“Lumberjack 20″

20 Deadlifts (275/175)
Run 400m
20 KB swings (70/45)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Dip Balances
https://www.youtube.com/watch?v=zgtT5ldwhpE
- Keep your hips HIGH!
10×2

Day 2:
STRICT Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
10×3

Day 3:
Jump to muscle-up support
https://www.youtube.com/watch?v=BcsXIxIqpL4
- hold support position for at least a second. Stay tight!
10×3

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Pendlay Row
https://www.youtube.com/watch?v=_cmvI_a4Qqk
5×5

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

DB Rows
https://www.youtube.com/watch?v=UjA4MzZ96yM
3×10 per side

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Ring Rows
3×10

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Saturday, April 4th

Posted on by Justin

Regular Classes:
Back Squat 10

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

10am Comp Class @ CrossFit DT1:

Oly Skill Work:
OTM 5
1 Hang Snatch + 1 Snatch @ 70% of Snatch 1RM

OTM 5
1 Clean & Jerk @ 75% of Clean & Jerk 1RM

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Not for time:
3 Rounds
20 Pistols, alternating
10 Strict HSPUs

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Wednesday, April 1st

Posted on by Justin

Regular Classes:
strict Pull-ups

3 Rounds
600m Row
50 Air Squats
40 Double Unders
30 Sit-ups
20 Push-ups

5:30am Comp Class @ CrossFit Aspire:
5 Rounds
5 Power Snatches (115/80)
7 Pull-ups

- rest 5 minutes

5 Rounds
5 Thrusters (135/95)
21 Double Unders

- rest 5 minutes

5 Rounds
5 Power Cleans (155/95)
7 Ring Dips

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This week’s WODs

Posted on by Justin

Monday, March 30th
Snatch 1rm

5 Rounds
20 Walking Plate Overhead Lunges
10 Pull-ups

Tuesday, March 31st
Clean & Jerk 1rm

AMRAP in 10
6 Toes to Bar
9 Hollow Rocks
12 Front Squats (75/55)

Wednesday, April 1st
strict Pull-ups

3 Rounds
600m Row
50 Air Squats
40 Double Unders
30 Sit-ups
20 Push-ups


Thursday, April 2nd

“Bowen”
3 Rounds
Run 800
7 Deadlifts (275/175)
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters (53/35, 7 each arm)
20 Box Jumps (24/20)

Friday, April 3rd
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

AMRAP in 10
20 Mountain Climbers
15 Wallballs
10 Walking Lunges

Saturday, April 4th
Back Squat 10

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Extra Credit:

Muscle-up Skill Work

If you’re working towards a muscle-up, do these three drills every day

Ring Swings
https://www.youtube.com/watch?v=0fRlL7CRbjU

band supported Hip Pop
https://www.youtube.com/watch?v=9aOgSNIKR44

Knees – Hips – Arms
https://www.youtube.com/watch?v=BlxJFJZ-hVM
Each time, do knees, knees, Sit-up

Aditional Muscle-up skill work

Day 1:
Dip Balances
https://www.youtube.com/watch?v=zgtT5ldwhpE
- Keep your hips HIGH!
10×2

Day 2:
STRICT Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
10×3

Day 3:
Jump to muscle-up support
https://www.youtube.com/watch?v=BcsXIxIqpL4
- hold support position for at least a second. Stay tight!
10×3

Pull-up Skill Work

If your working toward a kipping pull-ups do this drill daily:

Kipping Swings
https://www.youtube.com/watch?v=FHoKDa8dKI4
https://www.youtube.com/watch?v=3YdtM43SEPU
- keep your shoulders engaged
- point your toes, maintain full body tension

Day 1:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Pendlay Row
https://www.youtube.com/watch?v=_cmvI_a4Qqk
5×5

Day 2:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

DB Rows
https://www.youtube.com/watch?v=UjA4MzZ96yM
3×10 per side

Day 3:
Strict Pull-ups (use bands if needed)
-pause at bottom for 2 seconds
-hold chin over bar at top for 2 seconds
- aim to get and hold throat to bar
8×3

Ring Rows
3×10

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Saturday, March 28th

Posted on by Justin

Push Press 3

3 Rounds
400m Run
10 Push Presses @ 50%
10 Burpees

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Friday, March 27th

Posted on by Justin

2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 5 @ 65-80% of 1RM Clean

75 double Unders
21-15-9
Push-ups
KB Swings
- rest 3 minutes
50 Double Unders
15-12-9
Push-ups
KB Swings

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Thursday, March 26th

Posted on by Justin

Every :90 for 15 minutes (11 sets)
Power Clean + Split Jerk + Split Jerk

4 Rounds
250m Row
7 Power Cleans (135/95)
10 Box Jumps
- :60 rest between rounds

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Wednesday, March 25th

Posted on by Justin

Regular Classes:

“Alycia”
800m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
400m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
800m Run

5:30am Comp Class @ CrossFit Aspire:

“Alycia”
800m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
400m Run
1 Rope Climb
15 Man Makers
1 Rope Climb
800m Run

21-15-9
Deadlifts (185/125)
Box Jumps (24/20)
- don’t scale up, move faster!

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