New Year's Day 1/1/10



AMRAP in 20 minutes of:

5 x pull ups

10 x push ups

15 x squats

compare to 10/19/09

Post rounds to comments.

Thursday 12/31/09

WOD #1

10-9-8-....-1 resps of:
knees to elbows

WOD #2

Tabata Fight Gone Bad

Tabata intervals (8 rounds of 20 sec work and 10 sec rest) for the FGB exercises:

Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 24"/20" box (Reps)
Push-press 75/50 pounds (Reps)
Row (Calories)

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post time / score to comments.

Wednesday 12/30/09

WOD#1: GI Jane

100 x burpee pull-ups
compare to 5/4/09

WOD#2: Squat Clean

2 x 2 x 1 x 1 x 1

Post time or weights to comments.

Tuesday 12/29/09


5 rounds of:
400m run
10 x hand stand push-ups

WOD #2

AMRAP in 20 minutes of:
7 x overhead squats (115#/75#)
7 x L-Pull ups

Post time to comments.

Monday 12/28/09


Run 5K for time.


For time:
row for 50 calories
50 x double unders
row for 35 calories
35 x double unders
row for 20 calories
20 x double unders

Post time to comments.

Christmas Day 12/25/09


This would be a day that your unit would ZONK morning PT. That being said, enjoy your Christmas and take an extra day off. For those of you that have being doing the WODs on your own this week, you deserve the extra day. Sleep in and have a very Merry Christmas.

For those that really, really want to do something, here you go:
as many Squats as possible in 5 minutes.

Post Christmas stories, and/or reps to comments.

Thursday 12/24/09

12 Days of CrossFit:
Think of the the 12 Days of Christmas song as you do this. Day 1, then day 2 + day 1, .... day 12 + day 11 + day 10 ... day 1. Each day is the number of reps of that particular exercise. There are 2 versions below. One if you don't have a gym and another if you have the equipment. This should be a fun one. Try to do this with a partner. Enjoy.

#1. body weight version:
Day 1: 100m sprint
Day 2: hand stand push up
Day 3: flutterkick (4 count)
Day 4: tuck jump
Day 5: push-up
Day 6: squat
Day 7: sit-up
Day 8: mountain climber (4 count)
Day 9: walking lunges (each leg)
Day 10: burpees
Day 11: box jump (24" or whatever you can find to jump onto)
Day 12: pistols (6 per leg)

#2. If you can get to a gym:
Day 1: 100m sprint
Day 2: sumo deadlift high pull (95lb/65lb)
Day 3: thruster (95lb/65lb)
Day 4: pull-ups
Day 5: burpees
Day 6: box jumps (24")
Day 7: push-ups
Day 8: kettle bell swings (53lb/35lb)
Day 9: wall ball shots (20lb / 12lb)
Day 10: sit-ups (abmat or unanchored)
Day 11: knees to elbows
Day 12: double-unders

Post the version, your time, and what you though of this WOD.

Wednesday 12/23/09

WOD #1
3 rounds of:
800m run
400m backwards run


WOD #2
AMRAP in 20 minutes of:
8 x deadlift (135#/75#)
6 x hang power clean (135#/75#)
4 x front squat (135#/75#)

Tuesday 12/22/09

WOD #1 for no gym:
For time:
25 x burpees
50 x push ups
50 x sit ups
25 x burpees


WOD #2 if you can get to a gym:
For time:
10,9,8,...1 rep rounds of:
pull ups (C2B)
kettlebell swing (53#/35#)
double under

Post WOD and time to comments.

Monday 12/21/09

Tabata This (sort of...)

Tabata sequence, 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes, for each of the following exercises

Push up
Sit up
Handstand Push up (sub=hold yourself static in the Handstand position for 20 seconds/rest 10 seconds)

Your score is the lowest number of reps in any given round on each exercise. Add that number for all exercises for a total.

Post score to comments.

Saturday 12/19/09 - Sunday 12/20/09

Rest Days.

Enjoy your time away, but make sure you check in next week for more WODs. Two will be posted each day so you can choose the one that fits your availability of equipment. As long as you have access to a playgound, you'll be able to do one of the WODs.

Friday 12/18/09

For time:

50 x double unders
30 x squat clean (135#/95#)
50 x double unders

Post time to comments.

Thursday 12/17/09

3 rounds for time of:
7 x muscle ups
7 x ring push ups
gym loop

Had a request for these two exercises, so here you go.

Post times to comments.

Wednesday 12/16/09

For weight:

Back Squat:
5 x 5 x 3 x 3 x 3

Post weights to comments.

Tuesday 12/15/09

For time.

15 x Hand stand push up
1 x Knees to elbows
13 x Hand stand push up
3 x Knees to elbows
11 x Hand stand push up
5 x Knees to elbows
9 x Hand stand push up
7 x Knees to elbows
7 x Hand stand push up
9 x Knees to elbows
5 x Hand stand push up
11 x Knees to elbows
3 x Hand stand push up
13 x Knees to elbows
1 x Hand stand push up
15 x Knees to elbows

Compare to 3/18/09

Post time to comments.

Monday 12/14/09

Lumberjack 20

20 x deadlift (275lb) / gym loop
20 x kettle bell swings (70lb) / gym loop
20 x overhead squats (115lb) / gym loop
20 x burpees / gym loop
20 x pull-ups (C2B) / gym loop
20 x box jumps (24") / gym loop
20 x DB squat cleans (45lb each) / gym loop

This WOD is in honor of the Soldiers killed at Ft. Hood on 5 November. Give it your all, and do it right. Scale appropriately. This should be a struggle, not necessarily a race. It will take 20 to 30 minutes to complete. Honor the members of Lumberjack CrossFit with your effort.

Friday 12/11/09

Beat Your Goat

As the Army team prepares to battle their goat for 60 minutes on Saturday, you will do battle with your own goat.

WOD: work on your number one goat for 60 minutes.

If we can defeat our goats in 60 minutes, hopefully the Army will be able to rally on Saturday and beat their goat.

For some different drills on your goat, search for it here and learn. Good luck.

Post goat, drills worked on, and progress to comments.

Thursday 12/10/09

AMRAP in 20 minutes of:

6 x box jumps (36" / 24")
8 x sumo deadlift high pull (95lb / 55lb)
10 x ring dip

Post rounds to comments.

Wednesday 12/09/09

For weight:

Shoulder press: 1 x 1 x 1 x 1
Push press: 1 x 1 x 1 x 1
Push jerk: 1 x 1 x 1 x 1

Post weights to comments.

Tuesday 12/08/09


3 rounds of:
gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups

Post time to comments.

Monday 12/07/09

3 rounds for time:

10 x deadlift (225lb / 135lb)
50 x double unders (30 x tuck jumps)

Post time to comments.

Saturday 12/05/09 - Sunday 12/06/09

Rest Days.

For those of you looking to do the Lumberjack 20 on Saturday, don't worry, you'll get your chance TEE week.

CrossFit Friday 12/04/09

For time:

Handstand push-up / 500m (Supe & Comm's loop)
Weighted Pull-up

Post time and pull-up weight to comments.

Thursday 12/03/09

As many round as possible in 20 minutes of:

10 x Front squats (75lb/45lb)
12 x Sumo dead lift high pull (75lb/45lb)
15 x Burpees

Post rounds to comments.

Wednesday 12/02/09

Day of max effort

Max reps of body weight bench press
Max reps of body weight dead lift
Max reps of body weight overhead (press, push press, or push jerk)
-Scale overhead as needed. If you cannot clean your body weight, DO NOT try to get it overhead. Drop down to 3/4 or 1/2 body weight as needed.

max reps of pull ups
max height box jump

Post reps and height to comments.