It’s Only Two Rounds…

Friday, November 16, 2018

Strength

Back Squats

8-8-8-8 @ 65/70/75/77%

*After each set 6 each side DB Row

WOD

2 Rounds

35 Thrusters (45/35)

35 Lateral Barbell Burpees

35 Wall Balls (20/14 to 10’)IMG_0680

Pick It Up and Keep Going

Thursday, November 15, 2018

EMOM 12, alt.:

Odd: 10 DB Box Step Ups (50/35 to 24/20)

Even: 15 Push Ups

WOD

3 Rounds, 3 minute rest between each

AMRAP 5

10 Toes to Bar

20 Alt. DB Snatch (50/35)

30 Double Unders

*Pick up where you left off.

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Zeus

Wednesday, November 14, 2018

WOD

“Zeus”

3 Rounds

30 Wall Balls (20/14 to 10′)

30 SDHP (75/55)

30 Box Jumps (20)

30 Push Press (75/55)

30 Cal Row

30 Push Ups

10 Bodyweight Back Squats

Zeus

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

A-B-C-D

Tuesday, November 13, 2018

WOD

A. AMRAP 5

Row for Cals

B. AMRAP 5

7 Deadlifts (155/105)

8 Box Jumps (24/20)

C. AMRAP 5

Bike for Cals

D. AMRAP 5

7 Power Cleans (155/105)

8 Burpees over Bar

*2 minutes rest after each

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Veteran’s Day

Monday, November 12, 2018

*We will have open gym today 9-noon in lieu of our regular class schedule.

WOD

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pull Ups

800m Run

Badger Hero WOD

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

GRIT.

Friday, November 9, 2018

Strength

Deadlift

5-5-5-5 @ 70/75/80/85%

*After each set 10 strict unbroken pull ups (use band if needed)

WOD

AMRAP 14

10  Burpees

10 Right Arm KB Thrusters (55/35)

10 Left Arm KB Thrusters (55/35)

10 Burpees

20 Reverse Lunges Holding KB (55/35)

IMG_0540ON MONDAY WE WILL BE RUNNING OUR HOLIDAY SCHEDULE FOR VETERAN’S DAY- OPEN GYM 9-NOON (a workout will be posted).  Thanks!

You Got This

Thursday, November 8, 2018

Strength

OTM 8

1 Snatch + 30 Mountain Climbers

WOD

AMRAP 16

30 Box Jump Overs (24/20)

15 Toes to Bar

30 Alt. DB Snatch (50/35)

15 C2B Pull Ups

30 Alt. Pistols

IMG_0587

10s

Wednesday, November 7, 2018

Strength

Back Squat

8-8-8-8 @ 60/65/70/75%

*After each set 16 lateral box step overs

WOD

10 Rounds

10 Push Ups

10 Front Rack Lunges (115/75)

seth oh ocean state

Go All In.

Tuesday, November 6, 2018

Strength

Push Jerks

4-4-4-4-4@70-75%

*8 SA KB High Pulls each arm after each set

WOD

20-15-10-5

Hang Cleans (135/95)

Box Jumps (24/20)

Push Jerks (135/95)

*50 Double Unders after each round

go all in cfhy

Lumberjack 20

Monday, November 5, 2018

WOD
“Lumberjack 20″

20 Deadlifts (275/185)
Run 400m*
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 C2B Pull Ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (50/30)

Run 400m

*For today you may choose to row 500m or bike 25/20 cal instead of run- you may choose ONE version and do it throughout.

LumberjackHeroes_th5

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.