Archives for Today's Workout

Never Forget 9/11/2001

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Choose and Remember!

“343” honoring the 343 firefighters who died on 9/11/2001

For Time:

100 Deadlifts 155/105

100 Power Cleans 95/65

100 Ground to Overhead 65/35

43 Burpees

OR

9/11 Tribute WOD

9 Rounds For Time of:

11 Power Cleans 185/125

60 Double Unders

Suggested Mobility: Ear to Shoulder Stretch,  Samson Lunge Hold 1 min each, Calf Stretch

HAPPY BIRTHDAY DAVE!

WORKOUT OF THE DAY

Cycle Box 6pm

Back Squat- 5 @ 75%, 1 @ 85%, 5 @ 75%, 1 @ 90%, 5 @ 75%, 1 @ 95%

AMRAP in 12 minutes of:

Run 200m 

10 Front Squats 135/95

15 Pull Ups

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch 1 min each, Russian Baby Maker 1 min

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

“Coffey”

For time:
Run 800 meters
50 Back squat 135/95
50 Bench press 135/95
Run 800 meters
35 Back squat 135/95
35 Bench press 135/95
Run 800 meters
20 Back squat 135/95
20 Bench press 135/95
Run 800 meters
1 Muscle-up

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

WORKOUT OF THE DAY

7:30am Lifting

8:30am Team WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

In Teams of 2, 20 rounds for time:

10 Wall Ball 20/14

5 Power Snatch 115/75

Run 100m 

Relay style, Round 1 Partner A does Wall Ball, Partner B does Power Snatch, Partner A Runs

Round 2 Partner B does Wall Ball, A does Power Snatch….. continuing until 20 rounds of work is complete, 1 works at a time

Feel better + lift more weight + get faster + look better naked= Nutrition Challenge

Accountability & Guidance

See the Nutrition tab on our site (under Members) for lots of info

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

 For Time:

Row 2k

100 Overhead Squats 45/35

80 KB Swings 53/35

60 Pull Ups

40 DB Snatch 50/35 alternating arms

20 Turkish Get Ups 53/35

Chip away at the reps anyhow until all reps have been completed

 

Nutrition Challenge Time!

Clean up your diet, feel better in your workouts, look better naked!

More Info on the Events Board.

Check out the Nutrition tab on our site for helpful info and past challenge info and winners!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

3 Rounds For Time: 30 min time cap

12 Burpee Over Bar

9 Deadlift 185/125

6 Squat Cleans 

3 Jerk

Run 600m 

(No racks, 1 Barbell, same weight)

Suggested Mobility: Scorpion Kicks x 10, Seated Center Splits 1 min, Foam Roll IT Bands

 

WORKOUT OF THE DAY

Cycle Box 6pm

Bench Press- 8 x 1 @ +5lbs (from last week)

then,

3 sets of 3 reps -20/-10

5 Rounds For Time of:

5 Renegade Rows (PU+RR+PU+RL)

10 WTD Box Steps 24/20

50 Double Unders

Suggested Mobility: Calf Roll Out, Lat Stretch, Doorway Stretch

CONGRATULATIONS Heather & Stas!

He popped the question, She said YES!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Back Squat-

EMOM x 8 : 2 reps @ 78% (racks)

In 8 minutes:

Row 1000m

then,

AMRAP for remainder of time of:

15 Wall Ball 20/14

25 Sit Ups

Suggested Mobility: Rope Stretches for legs

WORKOUT OF THE DAY

Cycle Box 8:30am

7:30am & 8:30am CrossFit Classes ONLY

NO Afternoon Classes

“Lumberjack 20”

20 Deadlifts 275/185
Run 400m
20 KB swings 70/53
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box jumps 24/20
Run 400m
20 DB Squat Cleans 50/35
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.

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

↑ Top of Page