Posts Categorized: WoD

WOD – 8 July

Saturday 8 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Deadlifts.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (if box squats, use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, final set – max touch-n-go reps

Team WOD (AMRAP25)

  •        3 TTB / 3 CTB pull-ups
  •        1 clean (any)
  •        Penalty for not completing the TTB+ CTB couplet unbroken (ie, not letting go of the bar) = 1 additional clean
  •        Clean weight increases every five minutes
  •        RX male athletes – 115/135/155/185/205
  •        RX female athletes – 75/95/105/115/135

WOD – 7 July

Friday 7 July 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on snatch / OHS squat

Strength (20 minutes):

  •      EMOM6: 5 overhead squats at 50% of 1RM snatch
  •      Two minutes rest
  •      EMOM7: 12 pistols (6 each leg)

WOD (using FGB format – 3 rounds at each station – with 15 seconds transition between movements):

  •       One minute – max reps HSPUs (scale = barbell shoulder to overhead – 95/65)
  •       One minute – max reps box jumps (24/20)
  •       One minute – max reps KB swings (1.5/1.0)
  •       One minute – max calorie row
  •       One minute rest

Run in wave format with all athletes starting on S-T-O/HSPUs.

WOD – 6 July

Thursday 6 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the chest to lockout

WOD1 (AMRAP10):

  •       5 pull-ups
  •       10 push-ups
  •       15 ab-mat sit-ups

 

WOD2 (for time, in teams of two)

  •       Each athlete completes the following four distance runs/rows 400m-300m-200m-100m
  •       Athletes switch after the completion of each *ie, 400-400-300-300-200-200-100-100)
  •       Bike distances = 1,000 – 750 – 500 – 250

WOD – 5 July

Wednesday 5 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (if box squats, use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat

Team WOD (“Sea Legs”, in teams of three, for time):

  •        100 thrusters (95/65)
  •        “Karen” (150 wall balls, 20/14)
  •        100 bike cals
  •        One athlete works at a time

WOD – 3 July (Open from 0900-1200)

Monday 3 July 2017 (Open from 0900-1200):

Trainer led warm-up and assistance – 10 minutes

Make-up any lifts missed during week

WOD (“Lumberjack 20”, in teams of two for time):

  •       20 deadlifts (275/185)
  •       Run 400m
  •       20 KB swings (2.0/1.5)
  •       Run 400m
  •       20 overhead squats (115/75)
  •       Run 400m
  •       20 burpees
  •       Run 400m
  •       20 CTB pull-ups
  •       Run 400m
  •       20 box jumps (24/20)
  •       Run 400m
  •       20 DB squat cleans (50/35)
  •       Run 400m

Divide work however you see fit with one athlete working at a time (except for funs). Both athletes complete all runs together.

On Nov. 5 2009 at 1:34 p.m., a terrorist attacked 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.

 

WOD – 1 July

Saturday 1 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes):    Establish a new 1RM deadlift

Team WOD (Team “Nutts”, for time, cap of 20 minutes prior to the run):

  •       10 handstand push-ups
  •       15 deadlifts (250/175)
  •       25 box jumps (30/24)
  •       50 pull-ups
  •       100 wall balls (20/14)
  •       200 double-unders (400 singles plus 20 burpees)
  •       Run 400 meters with a plate (45/25, both athletes at the same time – each has a plate)
  •       All athletes must start the run by the 20-minute mark

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Image result for Lieutenant Andrew Richard Nuttall

 

WOD – 30 June

Friday 30 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Re-test 1RM bench press

Team WOD (“Coffey-Lite”, in teams of two for time):

  •       Both athletes run 400m
  •       50 back squats (135/95) then 50 bench press (135/95)
  •       Both athletes run 400m
  •       35 back squats (135/95) then 35 bench press (135/95)
  •       Both athletes run 400m
  •       20 back squats (135/95) then 20 bench press (135/95)
  •       Each athlete completes one muscle-up

 

One athlete works at a time with the exception of the runs. One bar and rack per team – transition and set-up strategy is up to each team.

 

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, 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.

Image result for Marine Corporal Keaton G. Coffey