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.