Workout of the Day

Strength:

Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 12 mins of:
2 Hang Squat Cleans, 185/125 lbs
7 Ring Rows
11 Box Jumps, 24/20 in

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Conditioning:

Tabata Row Calorie
Tabata Echo Bike Calorie
Tabata Ski Erg Calorie

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

4 rounds for time of:
21 American Kettlebell Swings, 70/53 lbs
9 Bench Press, 135/95 lbs

Post calories and times to beyond the whiteboard.

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Midline:

Tabata Alternating Contralateral Dead Bug
Tabata Back Extension
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

Complete as many rounds as possible in 13 mins of:
5 Single Arm Dumbbell Clean & Jerks, 70/50 lbs
5 Single Arm Dumbbell Clean & Jerks, 70/50 lbs
10 Split Jumps
10 Grappling Sit Throughs

Post rounds to beyond the whiteboard.

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WOD:

Lumberjack 20

For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m

Post times to beyond the whiteboard.

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 soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

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Strength:

Hang Power Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:
3 Bar Muscle-ups
12 Cossack Squats
12 V-ups

Post loads and rounds to beyond the whiteboard.

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Team Strength:

Complete as many rounds as possible in 13 mins of:
Reverse Sled Drag, 285/195 lbs, 20 yd

WOD:

15-12-9-6-3 reps, for time of:
D-Ball Over Shoulder, 100/70 lbs
Box Jump, 30/24 in
Machine Calorie

Post rounds and times to beyond the whiteboard.

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Strength:

Push Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

4 rounds for time of:
Run, 400 m
25 Medicine Ball Slams, 50/40 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Back Rack Lunge 14-14-14-14-14

Use the heaviest weight you can for each set.
Rest as needed between sets

WOD:

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
7 Burpees
9 Jumping Back Squats, 95/65 lbs

Post loads and rounds to beyond the whiteboard.

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Midline:

Tabata L-Sit
Tabata Dead Bug
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

For time:
50 American Kettlebell Swings, 53/35 lbs
1 Handstand Walk, 10 m
40 American Kettlebell Swings, 53/35 lbs
1 Handstand Walk, 10 m
30 American Kettlebell Swings, 53/35 lbs
1 Handstand Walk, 10 m
20 American Kettlebell Swings, 53/35 lbs
1 Handstand Walk, 10 m
10 American Kettlebell Swings, 53/35 lbs
1 Handstand Walk, 10 m

Post times to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 12 mins of:
12/9 Echo Bike Calories
Suicide Sprint, 20 yd

WOD:

Complete as many rounds as possible in 13 mins of:
7 Med Ball Hang Squat Cleans, 50/40 lbs
5 Hurdle Jumps, 18 in
7 Dumbbell Bench Press, 50/35 lbs

Post rounds to beyond the whiteboard.

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