Complete for time:
Run 400 m
25 Air squats
Run 400 m
25 step walking lunge
Run 400 m
25 Air squats
Run 400 m
25 step walking lunge
Run 400 m
25 Air Squats
Run 400 m
25 step walking lunge
1-12-11
1-11-12
Max Effort
Bench Press, 1 rep max
Dynamic Effort
Bench Press 1-10-1-20-1-30 reps
For 10, 20 & 30 reps, loads are approximately 80%, 70% & 50% respectively.
Post total load (add up all six barbell loads)
1-10-12
Skill Transfer
Burgener Warm Up
WOD
Complete 5 rounds for time of:
9 Hang power snatches
21 Double Unders
1-9-12
90 Day Challenge WOD
15 minutes to complete 1 rep max on Deadlift
Rest 5 mins
50 Burpees for time
Rest 5 mins
1 mile run or 2K row for time
Each of these exercises will be scored separately based on a 100 point system by male and female.
1-6-12 “The Epiphany”
“Twelve Days of Christmas”
Order to be determined during the wod 🙂
100 jump ropes
Turkish get-up
Kettlebell Swing
KB press
KB sumo deadlift high-pull
KB goblet squat
KB sit up
KB snatch
KB burpee
KB row
KB figure eights
KB windmill
No, we will not sing.
1-5-12
Death by 10 meters
Every Minute on the minute complete the following:
10m Run – 10 Meter Line
Increase one 10m run every minute.
1-4-12
Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
1-3-12
Skill:
Turkish get-up
WOD:
Complete the following complex (Fran weight):
Push Press, 7-7-7-7-7-7-7
Thruster, 7-7-7-7-7-7-7
Front Squat, 7-7-7-7-7-7-7
Athlete will complete seven push presses, seven thrusters and seven front squats in a single complex. The entire complex must be completed unbroken and within 45 secs. Athlete will have two minutes to rest between complexes.
1-2-12
Strength:
Every minute on the minute for 15 mins perform
2 Power Cleans @ 80-85% of 1 RM.
WOD:
5 mins – Complete max reps HSPU
4 mins – Complete max reps pull ups
3 mins – Complete max reps push ups
2 mins – Complete max reps supine ring rows
1 mins – Complete max reps dips
12-30-11
“Lumberjack 20”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs 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, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
“CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel.
