Workout of the Day – Friday 190405

Strength

Shoulder Press (5×5 @75%)

Every 2 mins

3 Rounds for time

3 Rounds

21/18 Cal Row
15 Deadlifts 84/56
9 Burpee Box Jump Overs 75/60

– Rest 3 mins b/t sets –
– 7 min time cap per round –

 

 

Workout of the Day – Thursday 190404

Strength

Front Squat (5×5 @75%)

Every 2 mins

For Time
15 Power Snatch 62/44
150 Double Under
50 GHD Sit Ups
150 Double Under
15 Power Snatch 62/44

20 min Time Cap:

Workout of the Day – Wedensday 190403

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq

 

Workout of the Day – Friday 190329

Strength

Shoulder Press (5×1 @80%)

Every 1:15

Then

3 Rounds for reps

3 sets

AMRAP 5:00

10 Lateral burpee over bar
5 Power Cleans

Rest 3:00 b/t

set 1-70/48
set 2-84/56
set 3-92/64

Workout of the Day – Wednesday 190327

Lumberjack

For Time

20 Deadlifts 124kg
Run 400m
20 Kettlebell swings 24kg
Run 400m
20 Overhead Squats 52kg
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps 60cm
Run 400m
20 Dumbbell Squat Cleans 20kg

Run 400m

On November 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, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the workout of the day for December 5, 2009 (091205).

 

Workout of the Day – Tuesday 190326

Strength

Bench Press (5×3 @75%)

Every 90 secs

Then

For Time

Teams of 2

Partner 1 – 2000m Row
Partner 2 – 20 Thrusters (95/65)

– Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. –