Warm up: 300m Indian run 5 each Empty bar DL Burpees Empty bar hang clean Box step up (5 ea side) Empty bar OH squat
Strength: None
WOD: “Lumberjack 20” 20 DL (275/185) 400m run 20 KB swings (70/53) 400m run 20 OHS (115/75) 400m run 20 burpees 400m run 20 C2B pull ups 20 box jumps (24/20) 400m run 20 Dumbell Squat Cleans (45/35) 400m run
Accessory: BBQ
Notes:
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.
Warm up: Every 30 sec for 6 min 10 sec active hang + 2 burpee to bar 10 sec dip support + Reverse lunges / side 10 sec hollow body hold + 2 HR push ups *must bear crawl between stations, no walking!
Strength: 24 min running clock 12 min to establish 1RM Strict Press 12 min to establish 1RM Weighted Chin up
WOD: Each scored separately 3 min max strict HSPU or push up Rest 3 min 3 min max pull ups
Accessory: 3 Rounds 15-25 GHD or weighted sit ups 30 sec / side shoulder mobility reach
Thursday 7/4/19
/in Daily WOD /by Cori SmithWarm up: 300m Indian run
5 each
Empty bar DL
Burpees
Empty bar hang clean
Box step up (5 ea side)
Empty bar OH squat
Strength: None
WOD: “Lumberjack 20”
20 DL (275/185)
400m run
20 KB swings (70/53)
400m run
20 OHS (115/75)
400m run
20 burpees
400m run
20 C2B pull ups
20 box jumps (24/20)
400m run
20 Dumbell Squat Cleans (45/35)
400m run
Accessory: BBQ
Notes:
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.
Wednesday 7/3/19
/in Daily WOD /by Cori SmithWarm up:2 RoundsBike or row 1 min10 sec pike holdThen grab a PVCCoach led split jerk review
Strength: Split Jerk 1RM
5 @ 50%, 4@ 65%, 3 @ 75%, 1-2 @ 85%, 1 @ 90%, 1 @ 95%, Test
WOD: 2K row for time
Accessory: 3 x 30 sec ea
Hamstring stretch at rig
Shoulder bridge
Notes: Newer athletes may spend time on technique work or test 3RM
push press or push jerk at coach’s discretion.
Tuesday 7/2/19
/in Daily WOD /by Cori SmithWarm up:
2 min bike or row, then 3 Rounds with empty barbell or PVC
3 hang power cleans
3 front squats
3 push presses
3 back squats
3 good mornings
Strength: Clean 1RM
5 @ 50%, 4@ 65%, 3 @ 75%, 1-2 @ 85%, 1 @ 90%, 1 @ 95%, Test
WOD: 5 RFT, 12 min cap
10 DB Snatches (50/35)
10 Box Step ups (50/35)
30 DU’s
Accessory: 3 x 30 sec ea
Half kneeling hip extension stretch
2-position ankle dorsiflexion
Notes: x 3 singles for experienced athletes
Monday 7/1/19
/in Daily WOD /by Cori SmithWarm up: Every 30 sec for 6 min
10 sec active hang + 2 burpee to bar
10 sec dip support + Reverse lunges / side
10 sec hollow body hold + 2 HR push ups
*must bear crawl between stations, no walking!
Strength: 24 min running clock
12 min to establish 1RM Strict Press
12 min to establish 1RM Weighted Chin up
WOD: Each scored separately
3 min max strict HSPU or push up
Rest 3 min
3 min max pull ups
Accessory: 3 Rounds
15-25 GHD or weighted sit ups
30 sec / side shoulder mobility reach
Saturday 6/29/19
/in Daily WOD /by Cori SmithWarm up: 2 Rounds
3 x 3-way lunge
6 supinated grip ring rows
90 sec bike or row
Strength: Front Squat
5 @ 50%, 5 @ 65%, 3 @ 70%
4 x 4 @ 80%
WOD: 3 Rounds for time, 12 min cap
18 front rack lunges (95/65)
9 SDLHP (95/65)
3 legless rope climbs
Accessory: 3 x 30 sec ea
Couch stretch
Quadruped wrist extension stretch