WOD:

On a Running Clock

0-15min

3 Attempts at 1RM Snatch

15-30mins

3 Attempts of 1RM Clean & Jerk

30-45mins

15min AMRAP

15 T2B

12 Dips

9 Clusters 135/95#

Focus: 

Tempo DB Shoulder Press

EMOM 10

3 reps Tempo (x3113)

 

WOD:  

3 Rounds for Time

50 Double Unders

500m Row

20 alt 1 arm DB Hang Power Clean & Jerk 35/20#

 

Recovery

800m Walk with med ball  

Focus: 

2x800m Run

Rest 1:1

 

Then 

6 EMOM

2 Scap retract

1 Slow Negative pull up

*Jump to Top

 WOD:

AMRAP 10 Min

Burpee Pull Up Ladder

2 Burpees

2 Pull Ups

4 Burpees

4 Pull Ups

6 Burpees

6 Pull Ups…..

As high as you can get in 10 Min 

 

Finisher

100 Sit ups

 

Focus: 

Deadlift w/ 2sec Negative

Set 1: 14 

Set 2: 12 

Set 3: 10

Set 4: 8

Set 5: 6 

 

WOD:

21-15-12-9-6-3

Deadlift 225/155#

12-10-8-6-4-2

Over Unders 24″ (Hop Over Crawl Under)

*for the over under set box with PVC on top w/45lb plate to keep the PVC in place

 

ROM WOD Finish:

1 Min Pigeon L/R

2 Min Twisted Cross L/R

3 Min Puppy

1 Min Cobra

Focus: 

10min ALT EMOM

– 3 Kneeling Muscle Ups

– 3 Snatch Balance- Adding Load Each Time

 

WOD:

For Time

60ft HS walk

45 Slam balls 40/30

30 OH Squats 95/65#

15 Bar Muscle Ups

 

Accessory

100 banded Curls

100 tricep kick backs

Focus: 

5 sets 

10 x 2

*3secs in the bottom of the dip

 

Super set with 

10 jump Squats

WOD:

“Burpee KAREN”

For Time:

150 Wall Balls

every break 5 burpee over ball

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 honor of these soldier

 

WOD:

“Lumberjack 20“

20 Deadlifts (275/185#)

Run 400m

20 KB swings (32/24kg)

Run 400m

20 Overhead Squats (115/75#)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24/20″)

Run 400m

20 DB Squat Cleans (45/30#)

Run 400m

Focus: 9 mins

3 Sets of (E3MOM)

Banded DB RDLs x 15

Superset with 

10 DB Alt Shoulder Press

*DB are held at Extension Thru whole set

rest 1min between sets

WOD:  20 min cap

For Time

Run 800m 

10 DB Push Press 50/35#

20 Pullups

Run 400m

10 DB Push Press 50/35#

20 Pullups

Run 200m

10 DB Push Press 50/35#

20 Pullups

Accessory

TDE’s x 50/leg

CrossOver Symmetry Recovery Protocol

Focus: 

4x 15 Barbell Glute Bridges

10 Reps of DB Step-Ups each leg on a 24″/20″ Box 

WOD:

Death By 

EMOM til Failure

50m Sprint 

Ascending Deadlift Reps (2-4-6-8-etc.) use minimum of 60% of 1RM

 

Recovery:

ROMWOD

– Low Back & Hammies Focus

Focus: 16mins

DB Floor Press

Set 1: 12 Reps with a 2s Negative (Down) Super set with 12 DB rows

Set 2: 10 Reps with a 2s Negative (Down) Super set with 10 DB rows

Set 3: 8 Reps with a 2s Negative (Down) Super set with 8 DB rows

Set 4: 6 Reps with a 2s Negative (Down) Super set with 6 DB rows

WOD:

12min AMRAP

ME Strict Pullups

12 Jumping Lunges

24 Abmat situps

Finisher:

Bandy Pull Aparts x 100

Bandy Curls x 100

Alt Any Break