Today's W.O.D.
Clean & Jerk
1-1-1-1-1-1-1
1000 Jump ropes
For time
Friday, November 12, 2010
Wednesday, November 10, 2010
Weds. Nov. 10, 2010
Today's W.O.D.
15 Double-unders
15 GH Sit-ups or straight-leg sit-up with abmat
15 Back ext
AMRAP in 20 mins.
15 Double-unders
15 GH Sit-ups or straight-leg sit-up with abmat
15 Back ext
AMRAP in 20 mins.
Tuesday, November 9, 2010
Tue. Nov. 9th, 2010
Today's W.O.D.
Bench Press
2-2-2-2-2-2-2
*60 secs rest between each set.
*Try to increase weight each set
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Tabata Row
*Row for calories
*20 secs of work, 10 secs rest
8 rounds for time
Bench Press
2-2-2-2-2-2-2
*60 secs rest between each set.
*Try to increase weight each set
////
Tabata Row
*Row for calories
*20 secs of work, 10 secs rest
8 rounds for time
Sunday, November 7, 2010
Mon. Nov. 8th, 2010
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He 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's W.O.D.
"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
For time
"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
For time
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