2012-11-29 Wod

3-3-3-3-3-3
TGU (Each Arm), 25/15#
3-6-9-12-15-18
MBC, 20/14#
9-9-9-9-9-9
Box Jumps, 24/20"

2012-11-28 Wod

14min AMRAP
21 KB Swings, 24/16 kg
14 Wallballs, 20/14#
7 Push Presses, 115/85#

2012-11-27 Wod

80m uneven Farmers Carry, 24/20 kg
24-32-40-32-24 Double Unders
8 SDL @60% 1RM

2012-11-26 Wod

4min AMRAP
10 KB Swings, 20/12 kg
10 Box Jumps
10 Air Squats
10 AMSU
3min AMRAP
7 Pullups
7 Wallballs, 20/14#
7 Pushups
2min AMRAP
20m Bear Crawl
1 HSWU
1min Burpees

2012-11-23 Wod

Teams of 3 (1 person at each station)
4000m Row*
3 HSPU + 12 OHL
Hanging L-sit Hold

*16min Time Cap

If complete before 16min: Alternating Burpees in remaining time
If not completed: Run remaining meters w/ 25#

2012-11-22 Wod

"Lumberjack 20"

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. 

20 Deadlifts, 275/195#
Run 400m
20 KB swings, 32/24 kg
Run 400m
20 Overhead Squats, 115/75#
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box Jumps, 24/20"
Run 400m
20 Squat Cleans, 115/75#
Run 400m

2012-11-21 Wod

10-9-8-7-6-5-4-3-2-1

HPS, 95/65#

7-7-7-7-7-7-7-7-7-7

Supermans

1-2-3-4-5-6-7-8-9-10

Jumping Pushups

2012-11-20 Wod

13min AMRAP
10 SDLHP, 24/26 kg
7 WAMSU, 20/14#
4 TGU (2 Each Arm), 24/16 kg

2012-11-19 Wod

29 Tire Flips
18 Double Unders
29 T2B
18 Double Unders
11 Bear Crawl (Lengths)
18 Double Unders
29 Push Press or Jerk, 115/85#
18 Double Unders
29 Burpees

2012-11-17 Wod

13min AMRAP

11 Burpee Box Jumps

9 HPC, 95/65#

7 T2B

CrossFit4Sandy competitors (L to R):Chris, Eric, Emily, Jack, Christina, Hannah, Leonardo, Sam

2012-11-16 Wod

8 Rounds
4 Front Squats, 135/95#
8 KB Swings - one arm, 20/12 kg
8 Pushups
8 KB Swings - other arm

2012-11-15 Wod

10min AMRAP
6 Power Snatches, 95/65#
100m Backwards Run

Rest 1min then:  800m Sprint (forward)

2012-11-14 Wod

Teams of 3
30 Rope Climbs
450 Double Unders
Max Lunges

2012-11-13 Wod

75 Pullups
50 Pistol Squats
(Break up the above couplet any way you want)
Every minute on the minute: 5 KB Swings, 24/16 kg

2012-11-12 Wod

"Fight Gone Bad"
3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps
1min Push Press, 75/55#
1min Row (Burpees)
1min Rest

Compare to Sept 24, 2012

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2012-11-10 Wod

14min AMRAP
200m Run
7 HSPU
2 TGU (Each Arm), 28/20kg

2012-11-09 Wod

5-10-15-20-25
AMSU
10 OHS, 95/65#
10 Supermans
50-40-30-20-10
sec Hanging L-sit Hold, 10/5#

2012-11-08 Wod

9 Rounds

3 one arm SDL, 50% 1RM

6 Knuckle Pushups

3 one arm SDL (other arm)

9 Box Jumps, 24/20"

2012-11-07 Wod

16min AMRAP
16 MBC, 20/14#
12 DB Press, 25/15#
8 Pullups

2012-11-06 Wod

"O! Say Can You See?"

Teams of 3
2 Rounds
Person 1: 600m Sandbag Carry, 45/25# + 5 Dumbbell Rows, 25/15 (Timekeeper)
Persons 2 & 3: Alternating stations. 45sec of work:15sec transition
Tire Flips
Double Unders

or

Partner Wod
4 Rounds
Person 1: 400m Sandbag Carry, 45/25# + 5 Dumbbell Rows, 25/15 (Timekeeper)
Person 2: Alternating stations. 45sec of work:15sec transition
Tire Flips
Double Unders

2012-11-05 Wod

12min AMRAP
12 KB Swings, 24/16 kg
12 Burpees
60m OH Carry, 24/16 kg

Paleo Challenge: GSOE Wk 6

Congratulations to everyone who partook in the challenge! I know this past week was a little more difficult for some due to the loss of power - but when life throws you lemons, you should always make unsweetened lemonade.

No need to go back and repost where you missed - I'll waive the requirement to post for the last week of the challenge. With that being said, you still need to get your body fat remeasured and redo the benchmark wod - so don't fall off the wagon just yet.

I am still planning on having the hydrostatic body fat testing and FGB tomorrow (Mon, 11/5) but as of 730p Sat, the box did not have power. Please check here and our facebook page for the latest updates (and pictures from the Garden State Open).

Update:

THE BOX HAS POWER!!

Regular schedule resumes Monday, 11/5

Body fat measurments w/ Ashleigh: Monday, 11/5 from 500-615p

Hydrostatic body fat testing w/ Keith: Monday, 11/5 from 400-830p

2012-11-02 Wod

5 Rounds
100m Run
10 Air Squats
100m Run
10 Thrusters
5 HSPU

2012-11-01 Wod

11min AMRAP

11 AMSU

9 Box Jumps, 24/20"

7 Snatch Balances, AHAP

5 Jumping Pushups

3 Jumping Squats

1 Bear Crawl (down and back)

2012-10-31 Wod

"Elizabeth"
21-15-9
Cleans
Ring Dips