CrossFit Flood

Workout Of the Day 15 November 2011

2 TGU
100m Farmer walk
4 Man makers
100m Farmers walk
6 Thrusters
100m Farmers walk
8 Squat cleans
100m Farmers walk
10 Push press
100m Farmers walk

Complete all exercises with 55/35 DB

2 Burpee penalty for setting the DB down “during” each exercise or farmer walk.  Once the move is started; you must complete all reps consecutive or entire 100m without setting DB down.  DB can be set down after (or before), but not during.

Burpees will be completed immediately after WOD is completed, and it counts on the total time.

Workout Of the Day 14 November 2011

 Strength: Deadlift 3-3-3-3

WOD: 4 rounds

10 Deadlift 225/143
10 Push ups
Double unders to 1::30
::30 rest

***QUESTION...Do you ever feel like Rob Orland at 3::27 in the video?

Workout Of the Day 11 November 2011

Since today is Veterans day we will have all scheduled classes and a special 10am Class.  Feel free to come to any class. 

"MURPH"

1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Of the Day 10 November 2011

Shoulder Press 3-3-3

Push Press 2-2-2

Push Jerk 1-1-1

Workout Of the Day 9 November 2011

WOD:

4x400m run

2 minute rest in between

8x100m run

1 minute rest in between

Workout Of the Day 8 November 2011

WOD: 5 rounds

10 Back Squat 185/123

10 Pull ups

rest 30 seconds

 

Finish with an ASL or skill

 

Workout Of the Day 7 November 2011

Strength: Thrusters 3-3-3

WOD: 15 Minutes AMRAP

6 TGU  45/25

10 Box jump 24/20

10 Toes to Bar

Workout Of the Day 4 November 2011

“LUMBERJACK 20”

20 Deadlift 275#
400m run
20 DB swings 70#
400m run
20 OH Squats 115#
400m run
20 Burpees
400m run
20 Chest 2 bar pull ups
400m run
20 Box jumps 24”
400m run
20 DB Squat Cleans 45#

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.

Workout Of the Day 3 November 2011

Tabata CORE: 2 rounds
Plank, Floor wipers, R side plank, L side plank, Superman, Russian twist, Hollow rock, Ab mat

WOD:
1 min row
30 sec rest
1 min hand release push up
30 sec rest
1 min row
30 sec rest
1 min hand release push up
30 sec rest
1 min row
30 sec rest
1 minute hand release push up

Workout Of the Day 2 November 2011

Skill: HSPU

WOD:
21-15-9
Thruster 95#
Box jump