2013-12-31 Wod

"Fran"
21-15-9
Thrusters, 95/65#
Pullups

2013-12-30 Wod

Death by:

KB Swings, 24/16kg USA + 1HSWU

Sunday Outline 12/30/2013 - 1/5/2014

Mon: Death by KB swings +
Tues: The most well known nasty girl wod
Wed: Closed (Happy New Year)
Thurs: "2014"
Fri: Snatch Balance then barbell wod
Sat: Wallball / Stay Warm AMRAP
Sun: Open Gym

2013-12-28 Wod

33-22-11

Pushups

Power Cleans, 115/75#

Box Jumps, 30/24”

2013-12-27 Wod

1RM Deadlift

then

5min AMRAP

10-20-30-40...

Double Unders (must be unbroken)

2013-12-26 Wod

“Evabra”

4 rounds (2min rest in between each round)

800m Run

10 Pullups

20 Pushups

30 AMSU

40 Air Squats

2013-12-24 Wod

3rd Annual 12 Days of Christmas Wod

12 Burpees
11 Shoulder to Overhead + 11 Burpees
10 Box Jumps + 10 Burpees
9 T2B + 9 Burpees
8 HPC + 8 Burpees
7 KB Swings + 7 Burpees
6 Front Squats + 6 Burpees
500m Run + 5 Burpees
4 TGU + 4 Burpees
3 Thrusters + 3 Burpees
2 HSPU + 2 Burpees
1 Bear Complex + 1 Burpee

135/95# for barbell movements
28/20 kg for Swings and TGU
30/24" for Box Jumps

2013-12-23 Wod

4 Rounds

18 Alt. DB Snatches, 75/55#

9 Wallballs, 25/15# slam balls (18 wallballs, 20/14# med balls)

Sunday Outline 12/23-12-29

Mon: DB Snatch and honey, who shrunk my wallballs?
Tues: 3rd Annual 12 Days of Christmas Wod
Wed: Closed
Thurs: "Evabra"
Fri: 1RM Deadlift
Sat: Ivan's Bday Wod (pushups + power cleans, 115/75# + box jumps, 30/24")

2013-12-18 Wod

3 Rounds

40 Double Unders

30 Push Presses, 95/65#

20m Weighted Bear Crawl, 55/25# (down and back)

10 Burpees

2013-12-17 Wod

tabata Kb Swings, 24/16 kg (usa)

tabata amsuwb, 20/14#

tabata Goblet squats, 24/16 kg

2013-12-16 Wod

8 min amrap1

Rest min then

8 min amrap2

2n = increase by 2 reps each round

Amrap 1

1 tgu (each arm), 75/55#

2n box jump overs (games standard), 24/20"

Amrap 2

2n ohl (w/ dumbbell), 75/55#

10 box jumps (regular standard), 24/20"

Sunday Outline 12/16-12/22

Mon: Box Jump Double AMRAP
Tues: Kettlebell Tabata
Wed: Matt Ryan's Birthday Wod (A LOT of push presses)
Thurs: 5x5 SDL + Sled Push EMOM
Fri: Thruster AMRAP
Sat: Cleans
Sun: Open Gym is on!

2013-12-13 Wod

40 Power Snatches, 115/75#
120 OHL, 45/25#
Break up any way you want

2013-12-12 Wod

8 x 2min Rounds
200m Row
AMRAP in remaining time
6 DL @ 60% 1RM

8 K2E

2013-12-11 Wod

11min AMRAP
5 Burpees
6 Pullups
11 Wallballs, 20/14#

Rest 1min after AMRAP then:

Max Front Squats w/ med ball, 20/14# in 90sec

2013-12-10 Wod

45 Ring Dips in as few sets as possible

Then

14min AMRAP
21 Supermans
14 Hand Release Pushups
7 Box Jumps, 30/24"

2013-12-09 Wod

3 Rounds

10 Clean and Jerks, 135/95#

15 AMSUWB, 20/14#
20 KB Swings, 24/16 kg (USA)

Sunday Outline 12/9-12/15

Mon: Clean and Jerks
Tues: Starter of 45 Ring Dips in as few sets as possible
Wed: Finisher of Max Squats w/ 20# MB in 90sec
Thurs: Row 200m every 2min + DL and K2E
Fri: 40(?) + 120(?) broken up any way you want
Sat: Partner Ball Slams

2013-12-07 Wod

100m Run

12 (Thrusters + 2 OHL), 95/65#

200m Run

10(Thrusters + 2 OHL)

300m Run

8 (Thrusters + 2 OHL)

400m Run

6 (Thrusters + 2 OHL)

2013-12-06 Wod

3-3-3-3-3 Weighted Pullups

9min AMRAP

5 C2B Pullups

15 Double Unders (unbroken for Rx)

2013-12-05 Wod

"Sha's Snatch Ladder"

3 Rounds
12 Hang Squat Snatches, 45/30#
5 Burpees
7 Power Snatches
5 Burpees
4 Squat Snatches
5 Burpees

Buy out: 47 Double Unders + 2 Burpees

2013-12-04 Wod

14min EMOM

Odd: 11 T2B

Even: 8 KB Swings, 32/24 kg (Russian) + 3 Shoot Throughs

2013-12-03 Wod

4 Rounds

300m Run

15 Ring Pushups

30 Med Ball Twists, 20/14#

5x (1 MBC + 2 Squats)

2013-12-02 Wod

"Becky said no KB Swings"

12min AMRAP
3 TGU, 55/35# (alt arms every round)
9 DL @ 60% 1RM
12 Box Jumps, 24/20”
EMOM 3 burpees (start and end with burpees)

Sunday Outline 12/2-12/8

Mon: Becky's Birthday Wod
Tues: Twists for Time
Wed: EMOM T2B KB Shoot Throughs
Thurs: Sha's Snatch Ladder Birthday Wod
Fri: C2B Pullup AMRAP
Sat: Thruster Lunge and dress warm

2013-11-30 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

Compare to 2012-11-22

2013-11-29 Wod

1mile Run
48 Burpees
1mile Run

2013-11-28 Wod

EMOMx12
5 SDLHP, 95/65#
6 KB Swings, 24/16 kg (USA)
7 Pushups
1 HSWU

2013-11-27 Wod

"Jackie"
1000m Row
50 Thrusters, 45/30#
30 Pullups

Compare to 2012-12-18 Wod

2013-11-26 Wod

13min AMRAP
7 Deficit Deadlifts  50% 1RM
6 Inverted Burpees into HSPU
13 OHL, 45/25#

2013-11-25 Wod

3 Rounds
150 Single Unders
50 AMSU
25 Back Squats, 105/75#

2013-11-23 Wod

4 Rounds
1min KB Swings, 28/20 kg (Russian)
1min OHL, 45/25#
1min AMSU
1min OHS, 85/55#
1min Rest

2013-11-22 Wod

44 MBC, 20/14#
44 T2B
44 Pushups
44 Double Unders

2013-11-21 Wod

4 Rounds
6 Split Jerks, 135/95#
8 Box Jumps, 30/24"
10 Ring Dips

2013-11-20 Wod

12min AMRAP
30 Double Unders
3-6-9-6-3-6-9-6-3-6... DL @ 60% 1RM

2013-11-19 Wod

5 Rounds
13 Wallballs, 20/14#
6 Power Snatches, 145/105#

2013-11-18 Wod

13min Partner AMRAP
A: 300m Uneven Farmers Carry, 65/45#
B: 3 HSPU + 30m Bear Crawl

Sunday Outline 11/18-11/24

New class times on:

-Tues/Thurs Evenings at 445p, 530p, 700p, 745p (NO 615p class)
- Wednesdays at 1200p

And keep bringing friends!

Mon: Partner, Carry?
Tues: 5 Rounds power snatch
Wed: Double Unders and Deadlifts
Thurs: Split, Jump, Dip
Fri: It's the 22nd
Sat: 1min, 1min, 1min, 1min, 1min

2013-11-16 Wod

Teams of 3 for 3 Rounds
4DL @ 75%1RM + 200 run (TK)
Max Row
30 Double Under (RRT)

2013-11-15 Wod

5-5-3-31-1-1-1
Push Press

Finisher
9min AMRAP
9 Box Jumps, 24/20"
9 Push Press, @ 65%

2013-11-14 Wod

7min AMRAP
4 TGU (Left Arm only), 55/35#
4 Shoot Throughs
25 Air Squats

After 7min AMRAP, rest 1min then repeat with Right arm only TGU

2013-11-13 Wod

"Sloane's Slaughterhouse"

Buy-in: 43 Pullups (EMOM: 3 T2B)
4 Rounds
7 Burpees
11 HPC into 2 Front Rack Lunges, 95/65
Buy-out: 15 Inverted Burpees into HSPU

2013-11-12 Wod

13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings, 28/20 kg (USA)
WAMSU, 45/25#

2013-11-11 Wod

"Omar"

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. 
10 Thrusters, 96/65#
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

Sunday Outline 11/11-11/18

keep bringing friends!

Mon: Honoring a fallen US Army First Lieutenant from Hamilton, NJ
Tues: 11,12,13 KB USA and WAMSU
Wed: Sloane's Belated Bday Wod (new movement debut!!!)
Thurs: 2x 7min AMRAP triplet
Fri: Push press
Sat: Team Row

2013-11-09 Wod

5min AMRAP
1n one-legged Box Jump, 20/12"
1n KB Swing, 20/12 kg (USA)
rest 1min
5min AMRAP
2n Box Jump Overs, 20/12"
2n KB Swing, 20/12 kg (Russian)
rest 1min
5min AMRAP
3n Burpee Box Jump Overs, 20/12"
3n one-armed KB Swing, 20/12 kg (Russian)

2013-11-08 Wod

16-8-4-2
HSPU
OHS, 115/70#
T2B
rest 1min then
2-4-8-16
Pushups
Air Squats
AMSU

2013-11-07 Wod

12min AMRAP
12 OHL, 55/35# DB
24 Double Unders
12 Alt One Arm DB Snatch, 55/35#

2013-11-06 Wod

"Mary loves Running and Burpees!"

23min AMRAP
46 Burpee Buy-in then
400m Sandbag Hill Carry, 45/25#
8 Tire Flips
2 HSWU

2013-11-05 Wod

5 Rounds
50sec Amrap: 5 DL @ 50% + 5 Bar facing burpees
10sec Rest
50sec Amrap: 5 Broad Jumps + 5 AMSU
10sec Rest
50sec Amrap: 5 Jumping Pushups + 5 Supermans
10sec Rest

2013-11-04 Wod

4 Rounds
400m Run
12 Wallballs, 20/14
6 Squat Cleans, 135/95
2 TGU, 75/55#

Sunday Outline 11/4-11/10

Check the announcements at the top left on the website (also on the whiteboard between the two bathrooms)

Final electrical inspection for the upstairs room on Tuesday. Next stop - final building inspection!

Remember the new class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Mon: Heavy Squat Cleans
Tues: Remember, remember, the 5th of November
Wed: Mary's Bday Wod! (wear layers - and nothing fancy!)
Thurs: Alt DB Snatches AMRAP
Fri: Pushups, Air Squats, AMSU plus their bizzaro verisons
Sat: Larm is to Lleg as...

2013-11-02 Wod

10 TGU, 65/35# (barbell)
100 Double Uunders
10 Manmakers, 55/35#

2013-11-01 Wod

Teams of 3 for 4 Rounds

23 KB (Russian) swings, 32/24 kg (TK)
Max Row
12 Pistol Squats (RRT)

2013-10-31 Wod

Tabata Snatch Balance, 85/60#4min AMRAP
4 HPS
4 Burpees
Tabata OHS
Compare to 01/12/13

2013-10-30 Wod

"Dirty Thirty"

30 Box Jumps, 24/20"
30 Jumping Pullups
30 KB Swings, 24/16 kg
30 Walking Lunges
30 K2E
30 Push Press, 45/30#
30 Good Mornings, 45/30#
30 Wallballs, 20/14#
30 Burpees

30 Double Unders

2013-10-29 Wod

14min AMRAP
25 Pushups
4 Squat Cleans, 145/105 #

2013-10-28 Wod

3 x 5 SDL, work up to your heaviest set then

7min AMRAP
2 HSWU
10 Box Jump Overs, 20"
100m Run

Sunday Outline 10/28-11/3

Few things:

Passed rough electrical inspection for the upstairs room last week - wahoo - and hope to get the final this week.

New class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Three things in November:

1) Movember: check for the fundraising page on the website
2) Bring a friend Challenge Nov 1 - Nov 30: 5% off membership for each new person you bring to try a class + entry for grand prize of one free month for you (and one free month for your friend) + wod design/class lead (your choice)
3) The 3 M's Wod/Party on Nov 30 at 1000a - Mos, Mimosas, and Marys (of the bloody variety). 

Mon: 3x5 then finisher
Tues: Not pulling
Wed: Named Workout
Thurs: Tabata that we did in the first quarter of 2013
Fri: Team wod
Sat: Manmaker Triplet

2013-10-26 Wod

400m Run
10 Wallballs, 20/14#
8 Bear Complexes, 95/65#
200m Run
20 WB
4 Bear Complexes
100m Run
40 WB
2 Bear Complexes

2013-10-25 Wod

12min AMRAP
6 Pullup into T2B
12 Push Press, 115/80#

2013-10-24 Wod

3 Rounds
15 SDLHP, 105/70#
15 HPC
15 Front Squats
Buy out: 800m Run

2013-10-23 Wod

4 Rounds
16 KB Swings, 28/20 kg (Russian)
24 K2E
EMOM: 4 Burpees

2013-10-22 Wod

5 Rounds
90 Single Unders
30 Lunges
15 Box jumps, 30/24"

2013-10-21 Wod

14min AMRAP
200m Run
2n Power Snatch into OHS, 95/65#
2n Pushups

Sunday Outline 10/21 - 102/6

Few things:

Please welcome Emmy to the coaching staff - we are so happy to have her!

First inspection for the upstairs room this week - wahoo!

New class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Three things in November:

1) Movember - grow your mustache and be awesome about it
2) Bring a friend Challenge for a free month - ask coaches for details
3) Wod Party on Nov 30

Mon: 2n or not 2n
Tues: Single Unders
Wed: 4 Rounds and minimal burpees
Thurs: SDLHP, HPC, FS + buy out
Fri: AMRAP (we haven't done pullups since Meghan's bday wod)
Sat: Rawr

2013-10-19 Wod

12min AMRAPTeams of 3

20 Supermans + 10 AMSU(Timekeeper)
12 Thrusters, 95/65# (RRT)
Row (cal)

at end of AMRAP
120-total calories rowed = total burpees owed

2013-10-18 Wod

"Yulia's Yodeler"

18 WAMSU, 45/25#
33 Power Cleans, 115/80#
18 WAMSU
33 Box Jumps, 30/24"
18 WAMSU
33 MBC-Wallballs, 20/14#
18 WAMSU33 Burpees

2013-10-17 Wod

13:30 AMRAP
90sec Max T2B Buy-in then

1n HSPU
10 Weighted Pushups, 45/25#
20 OHL, 45/25#

Do 1 HSWU every 90sec

2013-10-16 Wod

13:30 AMRAP
4 Squat Snatches, 115/80#
7 Ring Dips
100m Sprint

2013-10-15 Wod

"Funner than a Nolan Full of Monkeys...?"

28-21-15-9
Pullups
Deadlifts, 155/115
7-7-7-7
Split Jerks, 155/115
Burpees

2013-10-14 Wod

15:32 AMRAP (14min and 92sec AMRAP - womp womp)
400m Run w/ 45/25#, up hill
4 Tire Flips (8 for the little tires)
14 Double Unders, Unbroken (42 single unders)

Sunday Outline 10/14-10/19

New protocol since we're switching to only unlimited memberships or drop-ins (so you can make more of an informed decision as to when to drop-in):

Monday: Tire Flips and some unbroken unders

(Only slightly unrelated: read about Bartolome Day)

Tues: Coach Meghan's birthday wod (she's 28)

Wed: Squat Snatch Triplet AMRAP

Thurs: T2B buy-in then AMRAP

Fri: Yulia's birthday wod (She's so chipper all the time...)

Sat: Team wod

2013-10-12 Wod

3 Rounds in Teams of 3
400m Row (Timekeeper)
8 Shoot Throughs + 8 Air Squats
13 Burpee Box Jumps

2013-10-11 Wod

5 Rounds
8 DL @ 65% 1RM
4 TGU, 55/35# (2 each arm)