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Workout Of The Day

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Workout Of The Day
28 Oct / 2014

Wednesday 29th October

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A. Back Squat

6 x 3 @ 90%

B. 15 Min AMRAP of:

10 x Push Press (50/35kg)
15 x Box Jump (24/20″)
400m Run

Finisher: Rope Climb Practice

28 Oct / 2014

Wednesday 29th October

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CrossFit 3000 South Melbourne – CrossFit

Halloween WOD Saturday 1st Nov!

A: Back Squat (6 x 3 @ 90% For Heaviest Set)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

10 x Push Press (50/35kg)

15 x Box Jump (24/20″)

400m Run

Finisher

C.: Rope Climb

27 Oct / 2014

Tuesday 28th October

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A. Power Cleans

5 x 5 @ 80%

Record heaviest set

B. AMRAP in 12 Mins of:

200m Run
7 x T2B
14 x OHWL with plate (20/10kg)
21 x DU (or 12 x Attempts)

A quick video on signing in and also inputting scores into WODify. This can be done at the keyboard or via your phone or mobile device (after downloading the app ‘WODify’).

27 Oct / 2014

Tuesday 28th October

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Clean (5 x 5 @ 80% – Record Heaviest Set)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

200m Run

7 x T2B

14 x OHWL (20/10kg)

21 x DU (or 12 x Attempts)

26 Oct / 2014

Monday 27th October

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CrossFit 3000 South Melbourne – CrossFit

Challenge Re-Test Day!

Weightlifting

A: High-Hang Snatch (5 x 2 @ 60% )

B: Split Jerk (4 x 3 @ 85%)

Metcon

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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


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