Overhead Squat: Work up to a heavy single
Then 5 rounds (manage your own clock, not for time)
7 Overhead squats (95/65)
45-second plank hold
7 Strict chest-to-bar pull-ups
7-9-14
7-8-14
Complete for time:
5 rounds:
10 Power cleans (135/95)
10 Burpees
Then
5 rounds For Load:
3 Split press + 1 split jerk
7-7-14
For time:
21-15-9
Thrusters (135/95)
Muscle-Ups
Or if athlete cannot perform muscles ups, sub is:
21-15-9
Thrusters (135/95)
Pull-ups
Close-hand push-ups
7-5-14
TODAY’S SCHEDULE: 7:00 AND 8:00 A.M. PRAIRIEVILLE
GONZALES BOX CLOSED
In Teams of 2:
AMRAP in 20 minutes:
25 handstand push-ups (or hand-release push-ups)
50 one-arm KB snatches (53/44 and 44/26)
75 weighted lunges (135/95 and 95/45)
100 doubles (200 singles)
*One partner works at a time.
7-4-14
4TH OF JULY HOURS:
GONZALES: 5:00 a.m., 6:00 a.m., 7:00 a.m., 8:00 a.m.
PRAIRIEVILLE: 7:00 a.m. & 8:00 a.m.
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/75)
Run 400m
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.
This workout is in honor of these soldiers.
7-3-14
In Teams of 2:
AMRAP 20 minutes
15 Wallballs (20/14)
15 Box jumps (24/20)
15 Calorie row
One partner completes full round and then switches while other one rests. This is a SPRINT. If there is an odd number, athlete just works 1:1, so if they take 2 minutes to complete a full round, they rest 2 minutes. Athletes doing Partner Throwdown RX should use heavier ball if available (30/20) for practice.
7-2-14
Deadlift: Work up to a heavy single (15-20 minutes)
then
EMOM for 12 minutes:
Odd: 30 double unders
Even: 5 deadlifts (70-75 percent of heavy single)
7-1-14
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Scaling will be decreased reps for each movement, i.e., 5 thrusters, 5 pull-ups and 5 burpees or a number you can complete under a minute with time to rest between rounds. If you are doing LESS THAN 7 reps of each exercise per round, after 10 minutes, increase number of reps by one each minute. So at 11 minutes, if you’ve been doing 5 of each exercise, you will now perform 6 thrusters, 6 pull-ups and 6 burpees. At 12 minutes, you will do 7 of each and so on. Your score is the number of minutes you complete all three movements without running out of time.
*If you are doing all 7 reps of each movement, there is no change in reps at the 10-minute mark. You will continue to do 7 reps until failure.
*Jumping pull-ups or ring rows will be the scaled version of pull-ups.
6-30-14
Overhead Squat Skill/Technique review (10-15 minutes)
Complete 3 rounds for time:
15 Overhead Squats (135/95)
30 Abmat Sit-ups
45 Kettlebell Swings (53/35)
6-28-14
Schedule:
7:00 a.m. Competitor Training in Gonzales
8:00 a.m. Regular classes in Gonzales and Prairieville, open to all members
Teams of 2:
AMRAP in 5 Minutes:
Rope Climbs or Kettlebell Swings (53/35)
Run 200 meters
Rest 2 minutes
AMRAP in 5 Minutes:
Power Cleans 135/95 (95/65)
Run 200 meters
Rest 2 minutes
AMRAP in 5 Minutes:
Wall Balls 30/20 (14/10)
Run 200 meters
*While one athlete runs, the other does rope climbs/KBS/PC/WB. They switch off running/working and keep a continuous count of reps. Score is total reps in each 5-minute set.
