"Fuji Fifty"
50 Box jumps,
50 Jumping pull-ups,
50 Push-ups,
50 Walking Lunge,
50 Knees to elbows,
50 Handstand Push-ups,
50 Back extensions,
50 Wall balls,
50 Burpees,
50 Double unders
-----
HOLIDAY SCHEDULE
31st Dec -09:00 only
1st Jan -No WOD
2nd Jan - 09:00
4th Jan -return to normal schedule
Wednesday, 30 Dec 09
WOD:
15 Double Unders
10 DB Swings
5 Goblet Squats
AMRAP in 15 minutes
-----
Endurance WOD
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
-----
Post comments and rounds.
15 Double Unders
10 DB Swings
5 Goblet Squats
AMRAP in 15 minutes
-----
Endurance WOD
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
-----
Post comments and rounds.
Tuesday, 29 Dec 09
WOD
5 rounds for time
400m Run
20 Box Jump
20 Superman
20 Sit-ups
-----
Feat of Strength: Max pull ups in 2 minutes or handstand push-ups.
-----
Post time and comments.
Monday, 28 Dec 09
WOD
Five rounds for time of:
15 Front squats (75#m/45#w)
10 Strict press
5 Thrusters
-----
Endurance WOD Choose ONE of The Following Sports: All out efforts. Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30). Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30) Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
-----
Post tme and comments.
Thursday, 24 Dec 09
"12 Days of Christmas"
1 10 second handstand
2 push-ups
3 shuttle runs
4 jumping squats
5 burpees
6 box jumps 24″/20″
7 sit-ups
8 db swing (55#m/35#w)
9 lunges
10 wall ball (20#m/14#w)
11 tuck jumps
12 double unders
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
1 10 second handstand
2 push-ups
3 shuttle runs
4 jumping squats
5 burpees
6 box jumps 24″/20″
7 sit-ups
8 db swing (55#m/35#w)
9 lunges
10 wall ball (20#m/14#w)
11 tuck jumps
12 double unders
The workout is executed like the song 12 days of christmas.
day 1 (round 1)
10 second handstands
day 2 (round 2)
2 push-ups
10 second handstands
day 3 (round 3)
3 shuttle runs
2 push-ups
10 second handstands
day 4……. you get the picture.
-----
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Wednesday, 23 Dec 09
WOD
30 KTE
5 Wall Ball (20#m/#14w)
25 KTE
10 Wall Ball
20 KTE
15 Wall Ball
15 KTE
20 Wall Ball
10 KTE
25 Wall Ball
5 KTE
30 Wall Ball
for time:
----
Endurance WOD:
85-90% of Best Distance for your set time.
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
Row: SC: 10min- LC: 15min- U:20min
-----
HOLIDAY SCHEDULE
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Post time and comments.
30 KTE
5 Wall Ball (20#m/#14w)
25 KTE
10 Wall Ball
20 KTE
15 Wall Ball
15 KTE
20 Wall Ball
10 KTE
25 Wall Ball
5 KTE
30 Wall Ball
for time:
----
Endurance WOD:
85-90% of Best Distance for your set time.
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
Row: SC: 10min- LC: 15min- U:20min
-----
HOLIDAY SCHEDULE
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Post time and comments.
Tuesday, 22 Dec 09
WOD
For time:
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
-----
Feat of Strength:
Something from the binder or Front Squat 5-4-3-2-1
-----
HOLIDAY SCHEDULE
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
For time:
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
-----
Feat of Strength:
Something from the binder or Front Squat 5-4-3-2-1
-----
HOLIDAY SCHEDULE
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Monday, 21 Dec 09
WOD "Chelsea"
On the minute, each minute for 30 minutes
5 pull-ups
10 push-ups
15 squats
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Recovery WOD for the Marathon trainers out there...
Three rounds, 15 reps of each (Not a timed WOD, take your time)
Push ups
DB Swings
Pull ups
GHD Sit ups
Hip extensions
-----
Post rounds and comments.
HOLIDAY SCHEDULE
21 Dec, regular schedule
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
On the minute, each minute for 30 minutes
5 pull-ups
10 push-ups
15 squats
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Recovery WOD for the Marathon trainers out there...
Three rounds, 15 reps of each (Not a timed WOD, take your time)
Push ups
DB Swings
Pull ups
GHD Sit ups
Hip extensions
-----
Post rounds and comments.
HOLIDAY SCHEDULE
21 Dec, regular schedule
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Saturday, 19 Dec 09
Today's WOD has been canceled due to the hectic holiday schedule. I will see everyone on Monday.
Have a great weekend.
remember: it's not a "rest-out".
Have a great weekend.
remember: it's not a "rest-out".
Friday, 18 Dec 09
WOD
100ft Lunge
21 ea Push Ups & Sit Ups
100ft Lunge
18 ea Push Ups & Sit Ups
100ft Lunge
15 ea Push Ups & Sit Ups
100ft Lunge
12 ea Push Ups & Sit Ups
100ft Lunge
9 ea Push Ups & Sit Ups
100ft Lunge
6 ea Push Ups & Sit Ups
For time.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
100ft Lunge
21 ea Push Ups & Sit Ups
100ft Lunge
18 ea Push Ups & Sit Ups
100ft Lunge
15 ea Push Ups & Sit Ups
100ft Lunge
12 ea Push Ups & Sit Ups
100ft Lunge
9 ea Push Ups & Sit Ups
100ft Lunge
6 ea Push Ups & Sit Ups
For time.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
Thursday, 17 Dec 09
WOD "Elizabeth"
21-15-9 reps for time:
Clean (135#m/95#w)
Ring Dips
(Check out the video...varying skill, form and strength but they are all Elizabeth! Get some.
Elizabeth Competition, CrossFit LA ...[wmv][mov]
-----
Feat of Strength:
Practice L Sits, Ring Push-ups and get inverted
or...Jerk 3-3-2-1
-----
Post time and comments.
21-15-9 reps for time:
Clean (135#m/95#w)
Ring Dips
(Check out the video...varying skill, form and strength but they are all Elizabeth! Get some.
Elizabeth Competition, CrossFit LA ...[wmv][mov]
-----
Feat of Strength:
Practice L Sits, Ring Push-ups and get inverted
or...Jerk 3-3-2-1
-----
Post time and comments.
Wednesday, 16 Dec 09
WOD
3 Rounds for Time:
400m Row
30 Overhead Squats (95#m/65#w)
20 Handstand Push-ups
10 Burpees
-----
Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post time and comments.
3 Rounds for Time:
400m Row
30 Overhead Squats (95#m/65#w)
20 Handstand Push-ups
10 Burpees
-----
Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post time and comments.
Tuesday, 15 Dec 09
WOD "Helen"
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
(Since we got rained out on Friday. Check out the video, it's a friend of mine rocking 'Helen'.)
Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]
-----
Feat of Strength:
Something from the binder or
Front Squat 5-5-3-3-3
-----
Post time and comments.
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
(Since we got rained out on Friday. Check out the video, it's a friend of mine rocking 'Helen'.)
Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]
-----
Feat of Strength:
Something from the binder or
Front Squat 5-5-3-3-3
-----
Post time and comments.
Monday, 14 Dec 09
Farewell WOD for Tracy (You will be missed by all of us!)
Three Rounds of:
Row (one leg)
Knees to Elbows
Pistols
Seated Press(55#m/45#w)
Single Leg Jump Rope
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
-----
Endurance WOD 5x intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post score and comments.
Three Rounds of:
Row (one leg)
Knees to Elbows
Pistols
Seated Press(55#m/45#w)
Single Leg Jump Rope
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
-----
Endurance WOD 5x intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post score and comments.
Friday, 11 Dec 09
WOD "Helen"
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
-----
Endurance WOD:
Choose ONE of the following sports:
90% Of Best Time for your set Distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
Row: SC: 2k , LC: 5k , U: 8k
-----
Post time and comments.
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
-----
Endurance WOD:
Choose ONE of the following sports:
90% Of Best Time for your set Distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
Row: SC: 2k , LC: 5k , U: 8k
-----
Post time and comments.
Thursday, 10 Dec 09
WOD
As many rounds as possible in 20 minutes of:
Farmer Carry (ammo cases or sand bags)
5 Push-Press
10 Push-up
15 Squats
-----
Feat of Strength:
Complete something from the binder.
-----
Post rounds and comments.
As many rounds as possible in 20 minutes of:
Farmer Carry (ammo cases or sand bags)
5 Push-Press
10 Push-up
15 Squats
-----
Feat of Strength:
Complete something from the binder.
-----
Post rounds and comments.
Wednesday, 9 Dec 09
WOD
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Tuck Jumps
(Sumo Dead Lift High Pull...[wmv][mov])
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Tuck Jumps
(Sumo Dead Lift High Pull...[wmv][mov])
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
Tuesday, 8 Dec 09
WOD
1000 meter Row
then, Three Rounds of
21, 15, 9
Weighted Sit-ups (25#m/15#w)
Supermans
-----
Feat of Strength:
As many reps of air squats in two minutes.
-----
Post time, reps and comments.
1000 meter Row
then, Three Rounds of
21, 15, 9
Weighted Sit-ups (25#m/15#w)
Supermans
-----
Feat of Strength:
As many reps of air squats in two minutes.
-----
Post time, reps and comments.
Monday, 7 Dec 09
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
Post time to comments.
Kuwait
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 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.
Friday, 04 Dec 09
Lets try it again. If the weather is nice we will do yesterday's WOD.
If the weather is bad....
WOD
10, 9, 8, 7... 2,1
Ring Push-Ups
Medball Clean
Pull-ups
-----
Endurance WOD
Tempo 85-90% 1x
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 50min- U: 70min
Run: SC: 15min- LC: 30min- U: 60min
Row: SC: 10 min- LC: 15min- U: 20min
-----
Post time and comments.
If the weather is bad....
WOD
10, 9, 8, 7... 2,1
Ring Push-Ups
Medball Clean
Pull-ups
-----
Endurance WOD
Tempo 85-90% 1x
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 50min- U: 70min
Run: SC: 15min- LC: 30min- U: 60min
Row: SC: 10 min- LC: 15min- U: 20min
-----
Post time and comments.
Thursday, 3 Dec 09
WOD
800m Run
10 Tire Flips
600m Run
20 Deadlifts (215#m/145#w)
400m Run
30 Sumo Deadlift High Pull
For time.
-----
Feat of Strength:
Max Pull Ups in 2 minutes.
Practice Overhead Squat.
-----
Post time and comments.
800m Run
10 Tire Flips
600m Run
20 Deadlifts (215#m/145#w)
400m Run
30 Sumo Deadlift High Pull
For time.
-----
Feat of Strength:
Max Pull Ups in 2 minutes.
Practice Overhead Squat.
-----
Post time and comments.
Wednesday, 2 Dec 09
WOD
As Many Rounds As Possible in 20 minutes of
200 Meter Run (100 forward/100 back)
5 Towel Pull Ups
10 Push Ups
15 Wall Ball
-----
Endurance WOD: All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts. 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post total and comments.
As Many Rounds As Possible in 20 minutes of
200 Meter Run (100 forward/100 back)
5 Towel Pull Ups
10 Push Ups
15 Wall Ball
-----
Endurance WOD: All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts. 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post total and comments.
Subscribe to:
Posts (Atom)