Announcement:  Friday July 4th will be Saturday Hours (8 & 9 am)

Lift:  Back Squats

WOD:  30-20-10 of:

Back Squats from the ground - S 65/95, Rx 95/135, 115/165

Weighted Russian Ab Twists - S 10/20, Rx 20/30, C 30/45

Over the Box Jumps 20/24

*Must tap the ground on either side for Russian Ab twists

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, 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. 

Lift:  Push Press Build to a heavy Push Press slowly then - 20 reps for time @ 55/85

WOD:  3 Rounds of:

45 Seconds Row (for calories),

Rest 45 Seconds,

45 Seconds Chin-ups,

Rest 45 Seconds,

45 Seconds Front Rack Lunges 65/95,

Rest 45 seconds,

45 seconds Push Press 65/95,

Rest 45 Seconds.

*use a small white board to keep track of your total reps (kinda like fight gone bad) for one total score.  If some of the weights are too heavy for you to do multiple times, that's ok, just do a few, but lean towards doing the Rx weight a few times instead of scaling it down and doing more reps. 

Lift:  3 Position Snatch - progress to max weight you can do without putting bar down.

WOD:  4 Rounds of:

Run 400,

1 30 foot tire pull / drag,

(2) 3 Position Snatches - S 35/45, Rx 55/85, C 75/115 

Skill:  Rope Climbs (Bring your skins or long socks!)

WOD:  'Annie' with a rope

50-40-30-20-10 of:

Double Unders - S 3 to 1 singles, C Double the # (100,80,60,40,20),

Sit-ups - C V-ups

*complete 1 Rope Climb after every round

* The competition level for this WOD is going to be tough, to attempt it you should be able to do at least 20 straight double unders at a time, and expect to have sore abs the next day with the V-ups.

Lift:  Back Squats test:  Build up weight to 65/95 and complete 20 reps for time.

WOD:  Every 3 Minutes for 18 minutes (6 rounds) complete:

 4 Man Makers 10/20

8 Tire Flips,

12 Back Squats - S 45/65, Rx 65/95, C 85/135

*all RX and above: back squats must be completed without putting the bar down.  Only rest if complete muscle fatigue prevents one complete set.  BE SAFE as always!

SCORE:  We normally score EMOM's with total rounds completed, and we rest on the rounds we can't complete.  This one we will count total reps with a possible 24 per round.  Don't rest on any round, just start over with Man Makers at the call of the next round.  Rest only if you are done with the round before the clock ticks over.

Lift:  Split Jerk 3x2

WOD:  3 Rounds of:

Run 400,

10 Burpee Pullups - Scale with a half burpee and a jumping pullup,

10 Power Cleans and Split Jerks - S 65/95, Rx 95/155, C 115/185

Rest 2 minutes.

Partner WOD:  A farewell to our friend Adrian (again).  His Hero WOD in teams of 2.  Each team accumulates enough reps and rounds total. 

Seven rounds of:

• 3 Forward rolls
• 5 Wall climbs
• 7 Toes to bar
• 9 Box jumps, 30" box

Skill:  Hand Stand Push Ups (HSPU)

WOD:  CrossFit Regionals WOD #4:

21-15-9-6-3 of:

HSPU - S use a band or Box, Rx kipping allowed, C Strict

Front Squats - S 45/65, Rx 95/135, C 115/195

Burpees - C Over the Bar Burpees

*FYI- Rich Froning and Scott Panchik tied with a time of 9:41

Lift:  Strict Press 3x1

WOD:  6 minute AMRAP of:

- Row 20 calories,

- 12 Dumbbell Strict Press - S 10/20, Rx 20/30, C 30/40

--Rest 2 Min--

6 minute AMRAP of:

6 Toes to Bar,

12 Box Jumps 20/24

Skill:  Double Unders

WOD:  Three rounds of:

30 Double Unders

30 Air Squats - C Jumping Squats

-- then --

'Jackie'

Row 1000,

50 Thrusters 35/45

30 Pullups

Lift:  Build to a heavy Deadlift

WOD:  Every 2 Minutes on the Minute for 20 minutes:

5 No hand release Deadlifts - S 95/135, Rx 135/205, C 185/275,

Run 100,

10 Pushups - S Rollup Pushups, C Clapping Pushups

Lift: Build to a heavy Front Squat

WOD: 'Fran'
21-15-9 of:
Thrusters - S 45/65, Rx 65/95, C 95/135,
Pullups - S Jumping or use a band, C Chest 2 Bar




last time we did Fran..

Partner WOD :  8 Minute AMRAP of:

Run 800, then max walking lunges,

rest 2 minutes,

8 Minute AMRAP of:

Run 800, then max Shoulder to Overhead (strict/push press /  push jerk is fine) 65/95,

rest 2 minutes,

8 Minute AMRAP of:

Run 800, then Max Back Squats  65/95

Lift:  Strict Press 3x3

WOD:  Complete as many rounds as possible in 18 minutes:
10 Toes 2 Bar
15 Deadlifts (135/185 lbs)
20 Push-ups
25 Wall Ball Shots (15/20 lbs)
100 m sprint
Rest 2 minutes, and then repeat.

Note rounds and reps for score.... 

Lift:  Hang Clean 3x3

WOD:  3 rounds of:

35 Weighted Situps - S situps, Rx 10/20, C 20/35

7 Pullups - S use a band, C Muscle Ups

10 Hang Cleans - S 55/75, Rx 85/145, C 115/175

Lift:  Front Squat 3x3
WOD:  10 minute EMOM of:

6 Burpees and 6 Dumbbell Thrusters.

-Rest 3 Minutes-

10 minute EMOM of:

5 Front Squats - S 45/65, Rx 85/155, 115/205 and 20 Double Unders.

Lift:  Snatch (build to a heavy one with perfect form, ask a coach if you can add weight at higher percentages)

WOD:  15 Minute AMRAP of:

Run 400,

10 Snatches at 80% of your Lift weight,

10 Pull-ups.

Lift:  Back Squats 3x2

WOD:  5 Rounds of:

15 Box Jumps 20/24

15 Slam Balls 15/20

200 m Row

Rest 90 seconds

Here you go Dana, sorry you had to wait until Midnight yesterday!  A few hours early today :)

Partner WOD:  Each Team of 2 completes an accumulative of:
 




4 Rounds of:
50 Situps,
50 WallBalls,
50 Pullups,
50 Calories Row

Announcement: Hey all, I wanted to write a quick update to you about Mark Iverson.  He fell while doing sprints during testing week and banged his knee up, actually requiring surgery to attach some torn tendons.  Last night he had to revisit the surgeon due to a hemorrhage in his thigh, very painful.  Please let your prayers and thoughts be with him as this has made him have to take 3 months off of work, and even worse than that, he is isolated to his couch for the first time period. 

If your able, chip in to bring him a meal.  http://www.mealtrain.com/view/?id=iLoW%2b%2fT1Xwc%3d

Lift:  Push Press 3x3

WOD:  15 minute AMRAP of:

10 Deadlifts

8 Push Press

6 Over the Box Burpees

Announcement: Hey all, I wanted to write a quick update to you about Mark Iverson.  He fell while doing sprints during testing week and banged his knee up, actually requiring surgery to attach some torn tendons.  Last night he had to revisit the surgeon due to a hemorrhage in his thigh, very painful.  Please let your prayers and thoughts be with him as this has made him have to take 3 months off of work, and even worse than that, he is isolated to his couch for the first time period. 

If your able, chip in to bring him a meal.  http://www.mealtrain.com/view/?id=iLoW%2b%2fT1Xwc%3d


Lift:  Back Squat 3x3

WOD:  This WOD has a few options.  Be diligent and make it a good workout for you.  NO INJURIES!  It is mostly your responsibility!

21 - 15 - 9 of:

Pistols - S Back Squats with 50% of the weight you used for your 3x3 lift, C 26/35

Handstand Pushups - S Real good Pushups, C Deficit (wrists below ears)




*Begin each round with a 400 m run or 500 m row

*End each round with 35 sit-ups

Skill Work:  Double Unders

WOD:  1st Tabata Double Unders

then....

3 Rounds of:

Row 250,

40 yards Bear Crawl (scale with walking lunges),

100 m Farmers Carry,

40 Double Unders.

Lift:  Front Squat 3x3

WOD:  For Time:

Run 400,

15 Toes 2 Bar,

15 Back Squats,

- Rest 1 Minute -

Run 400,

15 Toes 2 Bar,

15 Front Squats,

- Rest 1 Minute -

Run 400,

15 Toes 2 Bar,

15 Overhead Squats,

* S 35/45, Rx 65/95, C 85/135