Archive for April, 2018

2018 May 1 WOD

Posted: April 30, 2018 in Uncategorized
Metcon

AMRAP 5:
Buy-In: 600 Meter Run  ←You only do this once.
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
-Rest 5:00-
AMRAP 5:
Buy-In: 400 Meter Run ←You only do this once.
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
-Rest 5:00-
AMRAP 5:
Buy-In: 200 Meter Run ←You only do this once.
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

-Rest 8:00, then:

Skills

AMRAP 7
3 Bar Muscle-Ups
5 Strict Handstand Push-ups
OR
5 Kip Swings
5 V-ups
5 Seated Dumbbell Shoulder Press

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2018 April 30 WOD

Posted: April 29, 2018 in Uncategorized
Strength

20 minutes to complete Back Squats
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%

Metcon

AMRAP 16:
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

2018 April 28 WOD

Posted: April 27, 2018 in Uncategorized
Metcon

Teams of 3
For Time:
100/75 Calorie Row*
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row
*2 guys/1 girl=92, 2 girls/1 guy=83 calories

2018 April 27 WOD

Posted: April 26, 2018 in Uncategorized
Metcon

“Surfer on Acid”
3 RFT
400 meter Run
21 Burpees
Compare to May 26, 2017

Skills

15 minutes to work on Handstand Push-ups
*If you’re proficient at HSPU, complete 1 round of max effort unbroken kipping HSPU and 4 rounds of 50% of that max. If you excel at HSPU, complete these at a deficit.
Compare to April 5, 2018

2018 April 26 WOD

Posted: April 25, 2018 in Uncategorized
Skill/Warm-up

EMOMx12
0:00-3:00 – 3 Power Cleans
3:00-6:00 – 3 Tempo Front Squats (3 count down, 1 count hold, then up)
6:00-9:00 – 3 Push Jerks
9:00-12:00 – 3 Squat Clean Thrusters (Clusters)

Metcon

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
*choose a weight slightly heavier than you did for Grace UNLESS your Grace took over 4:00, in which case you should not increase weight. Use the same weight for all movements.

2018 April 25 WOD

Posted: April 24, 2018 in Uncategorized
Strength

15 minutes to complete Back Squats
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%

Metcon

For Time:
1500 Meter Row (or loop run)
100 Double Unders
35 Calorie Bike (or (8) 50’ sled push + 50’ sled pull)
100 Double Unders
1500 Meter Row

2018 April 24 WOD

Posted: April 23, 2018 in Uncategorized
Metcon

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
-increase by 1 rep each round-

If you do not have Muscle-ups and do not love squat snatches, complete:
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
-increase by 2 reps each round-

Extra

Tabata Tuesday

2018 April 23 WOD

Posted: April 22, 2018 in Uncategorized

On November 5, 2009 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. Today we remember them.

Metcon- Hero: “Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB Swings (72/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m
Compare to October 15, 2016

2018 April 21 WOD

Posted: April 20, 2018 in Uncategorized
Metcon

“Adderall”
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95)
Rest 10:00-13:00
13:00-20:00
800m Run
Max Power Snatches (115/80)
Rest 20:00-23:00
23:00-27:00
400m Run
Max Thrusters (95/65)
Compare to August 26, 2017

Extra

3 sets of max reps of bodyweight Bench Press

2018 April 20 WOD

Posted: April 19, 2018 in Uncategorized
Strength

20 minutes to find a 2 rep max Deadlift and complete
3×7 @ 80% of that weight
Last 2 rep max was January 21, 2015

Metcon

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Bar Facing Burpees