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WOD

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This Week’s WODs

Posted on by Justin

Monday, May 25th
Memorial Day

“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday, May 26th
Skill Work:
GHD Sit-ups

“The Big Clean Complex”
6 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps.
Rest as needed between sets and try to increase weight after each set.

Wednesday, May 27th
Back Squat 5

Teams of 2
AMRAP 15:
1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
*Each partner completes 1 and 1, then 2 and 2…..

5:30am Comp Class @ CrossFit Aspire:
Snatch
On the Minute for 4 minutes
5 @ 50% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
3 @ 60% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
2 @ 70% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
1 @ 80% of 1RM Snatch

3 Rounds
1 Legless Rope Climb
6 HSPUs
9 Burpee Pull-ups
12 Deadlifts (225/155)
15 Box Jumps (24/20)

Thursday, May 28th
OTM 20
Odd: 3 Muscle-ups / 5 Pull-ups
Even: 10 DB Step-ups

Partner WOD
- one partner working at a time
100 KB swings
100 DB Thrusters
100 DB Lunges
100 DB Snatches
*share 10 burpees each time you switch partners

Friday, May 29th
Bench Press
3×5

4 Rounds
25 Wallballs
400m Run

Saturday, May 30th
21-15-9
Thrusters (95/65)
Box Jumps

- rest 5 minutes

15-12-9
Power Cleans (135/95)
Toes to bar

- rest 5 minutes

9-6-3
Deadlifts (225/155)
CTB pull-ups

10am Comp Class @ CrossFit DT1:

21-15-9
Thrusters (115/80)
Box Jumps (30/24)

- rest 5 minutes

15-12-9
Power Cleans (165/105)
CTB Pull-ups

- rest 5 minutes

9-6-3
Deadlifts (275/185)
Muscle-Ups

Cash Out:
3 Rounds – Not For time
10 GHRs
10 Strict Ring Dips
10 GHD Sit-ups
10 KB Pistols

Running Extra Credit:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Week 4
Day 1:
20 minute interval run.
1 minute jog
1 minute run
1 minute jog
1 minute walk

Day 2:
3 x 400m Sprint
- full recovery between runs

Day 3:
Testing Day

Run 10 x 50m jogs to warm up, increasing speed each time

1 mile Time Trial

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This week’s WODs

Posted on by Justin

Monday, May 18th
Rope Climbs

Team Fight Gone Bad
Teams of 3
2 Rounds
3:00 Wallballs (20/14)
3:00 KB Swings (53/35)
3:00 Box Jumps (24/20)
3:00 Push Presses (75/55)
3:00 Row (Calories)

Tuesday, May 19th
Front Squat
5,4,3,2,1

Teams of 3
AMRAP 16:
10 Front Squats (155/105)
20 Pull-Ups
30 Deadlifts
One athlete starts on a rower.
Every 500m, change athletes on the rower.

Wednesday, May 20th
Push Press 3

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

5:30am Comp Class @ CrossFit Aspire:
3 Power Cleans + 3 Push Presses

3 Rounds
400m Run
15 Hang Power Snatches (75/55)
15 Burpees

3 Rounds
9 HSPUs
12 Toes to Bar
15 Pistols

Thursday, May 21st
Clean
OTM 10×1

“Elizabeth”
21 – 15 – 9
Cleans
Ring Dips

Friday, May 22nd
1 Rep Max Snatch

500 Meter Row @ 80% intensity
- rest as needed
500m Row Time Trial

Saturday, May 23rd
Deadlift 3×3

Partner Helen
6 Rounds
400m
21 KB Swings
12 Pull-ups
- One partner runs 400m while
the other partner does 21 KBS/12

10am Comp Class @ DT1
Deadlift 3

5 Rounds
5 Deadlifts (275/175)
7 Box Jumps (30/24)
9 Burpees

“Fat Helen”
3 Rounds
400m Run
21 KB Swings (70/45)
12 CTB Pull-ups

Running Extra Credit:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Day 1:
7 Rounds
Every 4 minutes
400m Run

Day 2:
3 min Run
- 2 min rest
4 min Run
- 2 min rest
5 min Run
- 2 min rest
5 min Run
- 2 min rest
4 min Run
- 2 min rest
3 min Run

Day 3:
OTM 10
100m Run

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This week’s WODs

Posted on by Justin

Monday, May 11th
Hex bar Deadlift 3

5 Rounds
6 Deadlifts
9 Box Jumps
12 V-ups

Tuesday, May 12th
Skill Work:
GHRs & Back Extensions

“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups (14 Pull-ups & Push-ups)
10 Hang Power Cleans (135/95)

Wednesday, May 13th
Back Squat 6

“Talladega Nights”
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories
- Rest 3 Minutes
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories

5:30am Comp Class @ CrossFit Aspire:
Back Squat 6

AMRAP in 3
7 Burpees
7 Double DB Squats
- rest 3 minutes

AMRAP in 3
7 Box Jumps
7 DB Push Presses
- rest 3 minutes

AMRAP in 3
7 Toes to Bar
7 DB Snatches (alternating)
- rest 3 minutes

AMRAP in 3
7 Hollow Rocks
7 DB Thrusters

Thursday, May 14th
Overhead Squat 3

“Partners in Crime”
AMRAP in 20: Teams of 2
1000m Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings

Friday, May 15th
Clean & Jerk
OTM 15

“Justin”
3 Rounds
7 Thrusters (135/95)
14 Pull-ups
49 Double Unders

Saturday, May 16th
Shoulder Press 5

3 Rounds
400m Run
21 Push-ups
12 Hollow Rocks

Running Extra Credit:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Week 2
Day 1:
5 min Run
- 4 min walk
4 min Run
- 3 min walk
3 min Run
- 2 min walk
2 min Run
- 1 min walk
1 min Run

Day 2:
8 Rounds
every 90 seconds
200m Run

Day 3:
1 Mile Run
1200m Run
800m Run
400m Run
- rest/recover as needed

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This week’s WODs

Posted on by Justin

Monday, May 4th
Back Squat 3

Misses of Mayhem WOD 3
12 min AMRAP:
20 Cal Row
10 Burpee Box Jumps
20 Front Squats (115/80)
10 C2B Pullups
20 Double-Unders

Tuesday, May 5th
Power Snatch + OHS + Snatch
Every :90 for 15 minutes (11 sets)

3 Rounds
20 Calorie Row
15 Power Snatches (75/55)
10 Overhead Squats (75/55)
5 HSPUs

Wednesday, May 6th
Deadlift 3

AMRAP in 16
Deadlift Ladder @ 50%
5 Pull-ups
10 Push Ups
15 Squats
– one Deadlift to begin first round, two to begin second, three to begin third, etc.

5:30am Comp Class @ CrossFit Aspire:
4 Rounds
3 Deadlifts (315/185)
5 HSPUs
10 Pistols
15 Pull-ups

3 Rounds
15 Calorie Row
15 Power Clean & Jerks (115/75)

Thursday, May 7th
Paused Front Squat 3

21 Front Squats (135/95)
21 KB Swings
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

Friday, May 8th
Power Clean & Jerk
OTM 15

Teams of 2:
8 Rounds
(4 Rounds each, alternating)
15 Box Jumps
10 Lateral Barbell Burpees
5 Power Cleans (135/95)

Saturday, May 9th
Back Squat 10

3 Rounds
400m Run
30 Sit-ups
20 Wallballs

10am Comp Class @ CrossFit DT1:
Back Squat 10

3 Rounds
10 Thrusters (95/65)
10 Burpee Pull-ups

20 Deadlifts (225/155)
20 Power Cleans(135/95)
20 Front Squats (115/75)
20 Power Snatches (95/65)
20 Burpees

Running Extra Credit:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Day 1:
Testing Day

Run 10 x 50m jogs to warm up, increasing speed each time

1 mile Time Trial

Day 2:
16 minute interval work
:30 sec jog
:30 sec run
:30 sec jog
:30 sec walk

Day 3:

400m Run
- rest 2 minutes
800m Run
- rest 3 minutes
800m Run
- rest 2 minutes
400m Run

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This Week’s WODs

Posted on by Justin

Monday, April 27th
800m Run
21 Box Jumps
15 Power Cleans (135/95)
9 Push Presses
400m Run
21 Box Jumps
15 Power Cleans
9 Push Presses

Tuesday, April 28th
Back Squat 4

“The Garage”
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Wednesday, April 29th
OTM 7×2
Split Jerk

AMRAP in 12
12 Wallballs
12 KB Swings
12 Sit-ups

5:30am Comp Class @ CrossFit Aspire:
OTM 7
2 Power Cleans + 2 Split Jerks

AMRAP in 7
1 Power Snatch (95/65)
2 OHS
3 Power Cleans
4 Jerks
2,3,4,5
3,4,5,6
4,5,6,7
etc

3 Rounds
21 KB Swings
15 Toes to Bar
9 HSPUs

Thursday, April 30th
Bench Press 5

5 Muscle-ups / 15 Pull-ups
800m Run
4 Muscle-ups / 12 Pull-ups
600m Run
3 Muscle-ups / 9 Pull-ups
400m Run
2 Muscle-ups / 6 Pull-ups
200m Run
1 Muscle-ups / 3 Pull-ups

Friday, May 1st
3 Cleans + 1 Jerk
Every :90 for 15 minutes (11 sets)

“Melissa”
3 Rounds
400m run
20 Overhead Squats (95/65)

Rest 3 Minutes

3 Rounds
6 Cleans (135/95)
12 Push Jerks

Rest 3 Minutes

3 Rounds
5 Power Snatches (115/80)
20 Wallballs

Saturday, May 2nd
Push Press 3

“Jack”
AMRAP in 20
10 Push Presses (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

10am Comp Class @ CrossFit DT1:
20 minute Oly meet:
10 minutes to establish 1RM Snatch
10 minutes to establish 1RM Clean & Jerk

10 minutes Gymnastics Party:
AMRAP in 10
1 Rope Climb
2 Muscle-ups (sub 5 Pull-ups/5 Ring Dips)
3 HSPUs
4 Pistols

“Jack”

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This Week’s WODs

Posted on by Justin

Monday, April 20th
Push Press + Push Jerk + Split Jerk 1+1+1

Teams of 2
Team 3000m Row (switch every 500m)
- perform 10 Shoulder to Overheads @ 50% while your partner rows
- Don’t pace your rows, SPRINT!

Tuesday, April 21st
5 Rounds
5 “squat” Cleans (135/95)
10 Box Jumps
20 KB Swings
400m Run

Wednesday, April 22nd

Regular Classes:
Back Squat 5

AMRAP in 10
10 Front Squats (95/65)
10 V-ups
10 Burpees

5:30am Comp Class @ CrossFit Aspire:
Back Squat 5

3 Rounds
10 Hang “squat” Cleans (135/95)
10 Bar-hop Burpees

- rest 5 minutes

3 Rounds
10 Front Squats (115/80)
15 Toes to Bar

Thursday, April 23rd
Every :90 for 15 minutes (11 sets)
Hang Snatch + Snatch

21-15-9
Hang “Squat” Snatches (75/55)
Pull-ups

Friday, April 24th
HSPUs & Pistols

Run 800m
30 KB Single Arm Swings
50 Pistols (alternating)
30 KB Single Arm Swings
Run 800m

Saturday, April 25th
“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

10am Comp Class @ CrossFit DT1:
The Big Clean Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

“Nutts”

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:
Ring Pull-ups
10×3
- be explosive
- keep elbows tucked
- aim for rings to chest

Day 2:
Kipping Ring Dips
20 singles
- pause at the bottom for 2 seconds before kipping up.

Day 3:
Weighted Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
5×5

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
6×4

Feet Elevated Ring Rows
5×5
- feet on a box
- body as horizontal as possible
- 1-2 second pause at the bottom and top
- concentrate on pulling the shoulder blades together and elbows tucked in close

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
6×4

Bent Row
http://catalystathletics.com/exercise/171/Bent-Row/
5×5

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
6×4

Rear dumbbell flyes
https://www.youtube.com/watch?v=evXOlgLTPCw
3×10-15
- don’t go heavy
- concentrate on pulling shoulders together behind you

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Saturday, April 18th

Posted on by Justin

Regular Classes:
Deadlift 3

3 Rounds
400m Run
40 Double-unders
30 Sit-ups
20 Lunges, alternating
10 Deadlifts @ 50%

10am Comp Class @ CrossFit DT1:
Deadlift 3

3 Rounds
400m Run
20 Pistols
15 HSPUs
10 Deadlifts @ 50%
5 Muscle-ups

7 Rounds
7 OHS (95/65)
7 Power Snatches

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Wednesday, April 15th

Posted on by Justin

Regular Classes:
5 Rounds
5 Power Clean & Jerks (135/95)
10 Hollow Rocks
20 Wallballs
40 Double Unders
400m Run

5:30am Comp Class @ CrossFit Aspire:
5 Rounds
3 Muscle-Ups
5 Power Clean & Jerks (155/105)
10 Hollow Rocks
20 Wallballs
40 Double Unders
400m Run

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This weeks WODs

Posted on by Justin

Monday, April 13th
Hang Snatch High Pull + Hang Snatch + Hang Snatch

“Jeremy”
21 – 15 – 9
Overhead Squats (95/65)
Burpees

Tuesday, April 14th
Shoulder Press 3×5

3 Rounds
500m Row
25 Air Squats
20 Push-ups
15 Pull-ups
-rest 2 minutes

Wednesday, April 15th
5 Rounds
5 Power Clean & Jerks (135/95)
10 Hollow Rocks
20 Wallballs
40 Double Unders
400m Run

Thursday, April 16th
Back Squat 6

10 Rounds
5 Pull-ups
5 Front Squats (135/95)

Friday, April 17th
Every :90 for 15 minutes (11 sets)
Clean + Push Jerk + Split Jerk

3 Rounds
10 Toes to Bar
10 Push Jerks(115/80)
10 Lateral Burpee Box Jumps

Saturday, April 18th
Deadlift 3

3 Rounds
400m Run
40 Double-unders
30 Sit-ups
20 Lunges, alternating
10 Deadlifts @ 50%

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:
Ring Pull-ups
10×3
- be explosive
- keep elbows tucked
- aim for rings to chest

Day 2:
Kipping Ring Dips
20 singles
- pause at the bottom for 2 seconds before kipping up.

Day 3:
Weighted Ring Dips (bicep to ring)
- pause 1 second at the top and the bottom of each rep
5×5

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
6×4

Feet Elevated Ring Rows
5×5
- feet on a box
- body as horizontal as possible
- 1-2 second pause at the bottom and top
- concentrate on pulling the shoulder blades together and elbows tucked in close

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
6×4

Bent Row
http://catalystathletics.com/exercise/171/Bent-Row/
5×5

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
6×4

Rear dumbbell flyes
https://www.youtube.com/watch?v=evXOlgLTPCw
3×10-15
- don’t go heavy
- concentrate on pulling shoulders together behind you

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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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