24 Oct 2014
Saturday 25th October
CrossFit 3000 South Melbourne – CrossFit
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
24 Oct 2014
Saturday 25th October
Hi Team – Tomorrow we will be switching to WODify for the tracking of all our WODs. By now you should have received an email with your log on details. If not, let Brad know.
‘Lumberjack 20′
20 x Deadlifts (125/87.5kg)
Run 400m
20 x KB swings (32/24kg)
Run 400m
20 x Overhead Squats (52.5/35kg)
Run 400m
20 x Burpees
Run 400m
20 x C2B Pullups
Run 400m
20 x Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (20/12.5kg ea)
Run 400m
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 honour of these soldiers.
23 Oct 2014
Friday 24th October
A. Front Squat
5 x 5 @ 80-85%
B. 7 RFT of:
7 x Hang Power Cleans (60/42.5kg)
7 x Ring Dips
7 x T2B
or C. AWOD – 3/4 ‘Nate’
15 Min AMRAP of:
2 x MU
4 x HSPU
8 x KB Swings (32/24kg)
22 Oct 2014
Thursday 23rd October
A. ‘Goat’ Buster
Pick 2 of your Goats (movements that you need to improve) to work on
EMOM for 14 min of:
Odd – Goat 1
Even – Goat 2
B. 5 RFT of:
15 x Burpees
200m Run
Rest exactly 30s b/w rounds
C. Tabata Jumping Lunges
**Optional Upscale to 20/15kg bar
My face when I am programming….
21 Oct 2014
Wednesday 22nd October
A. Snatch (Power or Squat)
4 – 4 – 4 – 4 – 4 (work to around 70%)
B. 10 – 8 – 6 – 4 – 2 reps for time of:
Squat Clean (50/35kg)
30 x DU between each set
C. 10 Min AMRAP of:
10 x Wall Ball (9/7kg to 10′)
200m Run
10 x Goblet Squats (24/16kg)
15 x Calorie Row
20 Oct 2014
Tuesday 21st October
A. Bench Press
5 – 5 – 5 – 5 – 5
B. AMRAP in 10 Mins of:
10 x Push Ups
10 x Box Jumps (24/20″)
10 x Pull-ups
10 x Sit Ups
C. Accumulate either:
15 x Skin the Cat, or 40 x Pistols
19 Oct 2014
Monday 20th October
A. Overhead Squat (or scale to Front Squat)
3 – 3 – 3 – 3 – 3
B. EMOM for 6 Mins:
1 x Power Clean
2 x Push Jerk
2 x Front Squat
C. Accumulate: 50 x Heavy Russian KB Swings
D. Farmer’s Walk with 2 x KB: Accumulate 160m total carry taking turns with partner
17 Oct 2014
Saturday 18th October
A. ‘The Wobbles’
For time:
800m run, then,
3 rds of:
7 x C2B Pull-ups
14 x Push Ups
21 x Squats
Then, 800m run
Rest 5 Mins, then
B. ‘Frack’
15 – 10 – 5 reps for time of:
Hang Power Clean & Push Jerk (50/35)
Pull-ups
16 Oct 2014
Friday 17th October
A. Hang Snatch (Power or Squat)
5 sets of 3 reps @ 60-70%
B. For time:
40 Calorie Row
30 x Wall Ball (9/7kg)
20 x KB swing (24/16)
10 x Thrusters (50/35)
15 Oct 2014
Thursday 16th October
A. Squat Clean
5 x 3 @ 80-85%
B. ‘Elizabeth’
21 – 15 – 9 reps for time:
Squat Cleans (61/42.5)
Ring Dips
