The WOD - FRI, 01JULY11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

'Filthy Fifty'

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Post Total to comments

The WOD - THUR, 30JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Max Effort 500M Row, 3 X 1

Followed By:

Max Effort HSPU

Post Total to comments

The WOD - WED, 29JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Max Effort Ring Dips

Followed By:


Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Followed By:

Clean & Jerk, 3 X 1 rep


Post Total to comments

---

The Clean

The Jerk

The WOD - TUES, 28JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Max Effort Pull ups

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Followed By:

Snatch, 3 X 1 rep

Post Total to comments

---

The Snatch

The WOD - MON, 27JUN11

'Crossfit Total'

Back squat, 3 X 1 rep

Shoulder Press, 3 X 1 rep

Deadlift, 3 X 1 rep

Post Total to comments

---

CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]

REST DAY

SUN, 26JUNE11

The WOD - SAT, 25JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

WOD:
10 rounds for time:

BUY-IN Burpees, 20 reps

Advanced

Clean and Jerk, 115/85#, 5 reps

Pull ups, 5 reps

Row, 200M

Rx

Clean and Jerk, 95/65#, 5 reps

Pull ups, 5 reps

Row, 100M

Intermediate

Clean and Jerk, 75/55#, 5 reps

Banded Pull ups, 5 reps

Row, 100M

Novice

Clean and Jerk, 55/35#, 5 reps

Jumping Pull ups, 5 reps

Row, 100M

CASH-OUT Burpees, 20 reps

Post time or rounds to comments.

The WOD - FRI, 24JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 3-2-1-1-1, 85-90-95% 1RM

Followed By:

Strength:
Shoulder Press, 3-2-1-1-1, 85-90-95% 1RM

Followed By:

WOD:
3 Rounds for time:

Advanced
Thrusters, 115/85#, 15reps
Pull-ups, 20 reps
AbMat Sit-ups, 25 reps
Back Extensions, 30 reps

Rx
Thrusters, 95/65#, 15reps
Pull-ups, 20 reps
AbMat Sit-ups, 25 reps
Back Extensions, 30 reps

Intermediate
Thrusters, 65/35#, 15reps
Pull-ups, 15 reps
AbMat Sit-ups, 20 reps
Back Extensions, 20 reps

Novice
Thrusters, 55/30#, 10reps
Pull-ups, 10 reps
AbMat Sit-ups, 15 reps
Back Extensions, 15 reps

Post load/time or rounds to comments.

The WOD - THUR, 23JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Muscle-Up, 2 per min for 5 min

WOD:
7 rounds for time:

Advanced

SDHP, 115#/85#, 10 reps

HSPU, 5 reps

Rx

SDHP, 95#/75#, 10 reps

HSPU, 5 reps

Intermediate

SDHP, 75#/55#, 10 reps

HSPU, 5 reps

Novice

SDHP, 55#/35#, 10 reps

HSPU, 5 reps

Followed By:

Skill:
Snatch Balance, 3 X 5

Post time or rounds to comments.

The WOD - WED, 22JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 3-2-1-1-1, 85-90-95% 1RM

Followed By:

Strength:
Back Squat, 3-2-1-1-1, 85-90-95% 1RM

Followed By:

WOD:
"Tabata This"
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Advanced
BUY-INDeadlift,BW, max reps for 1 Min

Ring Push ups

Squats

GHD Sit ups

Rx
BUY-INDeadlift, 75% BW, max reps for 1 Min

Push ups

Squats

AbMat Sit ups

Intermediate
BUY-INDeadlift, 50% BW, max reps for 1 Min

Push ups

Squats

AbMat Sit ups

Novice

Push ups

Squats

AbMat Sit ups

Post load/time or rounds to comments.

The WOD - TUES, 21JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Shoot Through , 3X5

Followed By:

WOD:

Advanced

155 pound Power clean 15 reps

30 Ring dips

155 pound Power clean 12 reps

24 Ring dips

155 pound Power clean 9 reps

18 Ring dips

155 pound Power clean 6 reps

12 Ring dips

155 pound Power clean 3 reps

6 Ring dips

Rx

135/95# pound Power clean 15 reps

15 Ring dips

135/95# pound Power clean 12 reps

12 Ring dips

135/95# pound Power clean 9 reps

9 Ring dips

135/95# pound Power clean 6 reps

6 Ring dips

135/95# pound Power clean 3 reps

3 Ring dips

Intermediate

115/75# pound Power clean 15 reps

15 Banded Ring dips

115/75# pound Power clean 12 reps

12 Banded Ring dips

115/75# pound Power clean 9 reps

9 Banded Ring dips

115/75# pound Power clean 6 reps

6 Banded Ring dips

115/75# pound Power clean 3 reps

3 Banded Ring dips

Novice

85/55# pound Power clean 15 reps

15 Jumping Ring dips

85/55# pound Power clean 12 reps

12 Jumping Ring dips

85/55# pound Power clean 9 reps

9 Jumping Ring dips

85/55# pound Power clean 6 reps

6 Jumping Ring dips

85/55# pound Power clean 3 reps

3 Jumping Ring dips

Followed By:

Skill:
Handstand Push-up,5 per min for 5 min

Post time or rounds to comments.

---

Clean...[wmv]

Ring Dips... [ wmv]

The WOD - MON, 20JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch,3-2-1-1-1, 85-90-95% 1RM

Followed By:

Strength:
Deadlifts,3-2-1-1-1, 85-90-95% 1RM

Followed By:

WOD:
JACKIE
For time:

Advanced*

Row, 1000M

Thruster, 45/30#, 50 reps

Pull ups, 30 reps
*With vest

Rx

Row, 1000M

Thruster, 45/30#, 50 reps

Pull ups, 30 reps

Intermediate

Row, 750M

Thruster, 45/30#, 30 reps

Banded Pull ups, 30 reps

Novice

Row, 500M

Thruster, 30/15#, 30 reps

Jumping Pull ups, 20 reps


Post load/time or rounds to comments.

REST DAY

SUN, 19JUNE11

The WOD - SAT, 18JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

WOD:
"Cindy"
AMRAP in 20min of:

Advanced*

Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps
*With a vest

Rx

Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps

Intermediate

Banded Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps

Novice

Jumping Pull up, 5 reps

Push up, 10 reps

Squats, 15 reps

Post time or rounds to comments.

The WOD - FRI, 17JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 2X3 & 3X3, 85% & 90% 1rm

Followed By:

Strength:
Deadlifts, 2X3 & 3X3, 85% & 90% 1rm

Followed By:

WOD:
“The Broomstick Mile"*

Advanced
Done with 45/30# bar

RX
Done with pvc pipe

25xBack Squats

25xFront Squats

25xOverhead Squats

400m Run

25x Shoulder Press

25xPush Press

25xPush Jerk

400m Run

50x Squat Clean

400m Run

50xSnatches

400m Run


Post load/time or rounds to comments.

The WOD - THUR, 16JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:


WOD:
Buy-In Double Unders, 25 reps

50 Burpees for time

Post time or rounds to comments.

The WOD - WED, 15JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Bench Press, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
AMRAP in 15min of:

Advanced*

Ab Mat Sit-ups, 25 reps

Box Jump, 20" box, 15 reps
*With vest

Rx

Ab Mat Sit-ups, 25 reps

Box Jump, 20" box, 15 reps

Intermediate

Ab Mat Sit-ups, 20 reps

Box Jump, 20" box, 10 reps

Novice

Ab Mat Sit-ups, 15 reps

Box Jump, 12-18" box, 8 reps


Post load/time or rounds to comments.

The WOD - TUES, 14JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Strict Pull up,6 per min for 6 min

WOD:
3 rounds for time:

Advanced*

WBS, 20/15#, 30 reps

Toes to Bar, 20 reps
*With vest

Rx

WBS, 20/15#, 30 reps

Toes to Bar, 20 reps

Intermediate

WBS, 20/15#, 20 reps

Knees to Elbow, 20 reps

Novice

WBS, 20/15#, 20 reps

Knees to Elbow, 10 reps

Followed By:

Skill:
Hand stands,3 X 3, 20 sec hold per hand stand

Post time or rounds to comments.

The WOD - MON, 13JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch,2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Front Squat,2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
AMRAP in 12min of:
Advanced

10 KBS, 2/1.5 pood

30 Double Unders

200m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Rx

10 KBS, 1.5/1 pood

25 Double Unders

200m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Intermediate

10 KBS, 1/12kg pood

15 Double Unders

100m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Novice

10 KBS, 12kg/20# pood

30 Singles

100m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Post load/time or rounds to comments.

REST DAY

SUN, 12JUNE11

Razor's Edge's DayCare Program!

The WOD - SAT, 11JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

WOD:
DEADLIFT DOOMSDAY
5 rnds for time:

Advanced

Deadlift, 335-315/245-225#, 5 reps

Tire flip, 100m (down)

GHD sit ups, 15reps

Tire flip, 100m (back)

Rx

Deadlift, 315-285/225-195#, 5 reps

Tire flip, 50m (down)

GHD sit ups, 15reps

Tire flip, 50m (back)

Intermediate

Deadlift, 285-250/195-160#, 5 reps

Tire flip, 25m (down)

GHD sit ups, 10reps

Tire flip, 25m (back)

Novice

Deadlift, 225-185/145-95#, 5 reps

Tire flip, 25m (down)

AbMat sit ups, 10reps

Tire flip, 25m (back)


Post time or rounds to comments.

The WOD - FRI, 10JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Squat, 3X5, 75-80-85% 1RM

Followed By:

WOD:

AMRAP in 20Min of:

SNATCHES

Advanced

Snatch, 75% of 1RM, 4 reps

HSPU on Parallettes, 6 reps

Burpees full extension, 8 reps (Really exagerate form today!)

Rx

Snatch, 60% of 1RM, 2 reps

HSPU on Parallettes, 4 reps

Burpees full extension, 6 reps (Really exagerate form today!)

Intermediate

Snatch, 60-50% of 1RM, 2 reps

HSPU or bands, 4 reps

Burpees full extension, 6 reps (Really exagerate form today!)

Novice

Power Snatch, 50-40% of 1RM, 2 reps

Banded HSPU, 4 reps

Burpees full extension, 6 reps (Really exagerate form today!)

Post load/time or rounds to comments.

The WOD - THUR, 09JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

BUDDY TEAM WOD

"Jump Enough"

AMRAP 15 min:
One buddy is jumping until the other buddy completes the run or row, and track the number of jumps for a team total score.

Advanced

30" Box

500m run or row

Rx

24" Box

400m run or row

Intermediate

20" Box

400m run or row

Novice

12-18" Box

200m run or row

Post load/time or rounds to comments.

The WOD - WED, 08JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Deadlifts, 3X5, 75-80-85% 1RM

Followed By:

WOD:
4 rds for time:
Advanced

10x bench press 65-85% of 1rm

Rubber band sprint 200m (50m down and back)
*This wod will require a partner to spot and be on the other side of rubber band.

Rx

10x bench press 50-75% of 1rm

Rubber band sprint 100m (50m down and back)
*This wod will require a partner to spot and be on the other side of rubber band.

Intermediate

10x bench press 40-65% of 1rm

Rubber band sprint 50m (25m down and back)
*This wod will require a partner to spot and be on the other side of rubber band.

Novice

10x bench press 40-65% of 1rm

Sprint 100m (50m down and back)

Post load/time or rounds to comments.

The WOD - TUES, 07JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:

Sotts Squat, 3X5, bar +/- 10#plates

Followed By:

WOD:
"Hang on to burpees"
3 rds for time:

Advanced

15 155-135/135-115# hang cleans

15 burpees

Rx

15 135-115/115-95# hang cleans

15 burpees

Intermediate

15 95-75/75-55# hang cleans

10 burpees

Novice

10 75-55/55-35# hang cleans

10 burpees

Followed By:

Skill:
L Pull-up,3X6

Post time or rounds to comments.

The WOD - MON, 06JUN11

67th Anniversary of Operation Overlord (D-Day)

THANK YOU







Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat, 3X5, 75-80-85% 1RM

Followed By:

WOD:
5 rds for time:
Advanced

5 back squats of 85-75% 1rm

5 weighted strict pull ups 30/20# dumbbell

5 strict shoulder presses of 85-75% of 1rm

Rx

5 back squats of 75-65% 1rm

5 weighted strict pull ups 20/10# dumbbell

5 strict shoulder presses of 75-65% of 1rm

Intermediate

5 back squats of 65-55% 1rm

5 strict pull ups

5 strict shoulder presses of 65-55% of 1rm

Novice

5 back squats of 55-45% 1rm

5 Jumping/Banded pull ups

5 strict shoulder presses of 55-45% of 1rm

Post load/time or rounds to comments.

REST DAY

SUN, 05JUNE11

The WOD - SAT, 04JUN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

BUDDY TEAM WOD
Buddy team divides the workload at each station and each athlete performs a 200M run. Teams cannot move onto the run until work at a station is complete and cannot move to the next station until both athletes are done with the run.

"Lumberjack 20"



For Time:

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 or rounds to comments.

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.

The WOD - FRI, 03JUN11

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.


"Josh"

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

OR

"John Rankel"



AMRAP 20 Minutes of:

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood

Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

The WOD - THUR, 02JUN11

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.


"Jerry"



For Time:

Run 1 mile

Row 2K

Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

OR

"Coe"


Ten rounds for time:

95 pound Thruster, 10 reps

10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.