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Workout Of The Day

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Workout Of The Day
26 Oct / 2014

Monday 27th October

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Challenge Re-Test Day – Time to get our Fran on!

A. High Hang Snatch (Power or Squat)

5 x 2 @ 60%

B. Split Jerk

4 x 3 @ 85%

C. ‘Fran’

21 – 15 – 9 Reps for time of:

Thrusters (42.5/30kg)
Pull Ups

Check out the video below for some tips on mobilising in preparation for Fran.

24 Oct / 2014

Saturday 25th October

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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

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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

LumberjackHeroes_th

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

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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)

Toes-to-bar-meme

22 Oct / 2014

Thursday 23rd October

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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….

burpees-1

21 Oct / 2014

Wednesday 22nd October

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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

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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

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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

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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

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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)


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