CrossFitWOD

Another Day Fitter

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Casey

Primarily Indoors
Warm-Up
Grab a med ball and Partner Up!
6:00 Med Ball Drills
-Chest Pass
-Sumo Toss
-Soccer Throw
-Seated Side Toss
-Sit-Up Toss
-Burpee Toss

Mobility
Hamstring/Calf Stretch

Strength
E2MOM12
Overhead Squat
2 Reps

WOD
45 Deadlifts 135|95
30 Wall Balls
15 Snatches 135|95
30 Wall Balls
45 Deadlifts

RX+ – 155|105
Level 2- 115|75
Level 1- 95|65
ADV – 165|115, 30|20lb medball

Extra Work
4k Run on Air Runner
*Every 90s – 4 Burpees




Calorie Killer

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Will

Primarily Indoors
Warm-up
30|20 Cal Row

-Then-
2 Rounds
3:00 On| 1:00 Off
10 Russian Swings
200m Run
10 Sit Ups
Max Cal Row

Mobility
Forearm Rolling

Accessory
3 Rounds
5 Arm Bar Stretch
4 Turkish Sit-up
3 Turkish Get-up

*Reps are for each side

WOD (30 minute Cap)
In 4 Minutes Complete
15 Kettlebell Swings 2|1.5
200m Sandbag Run
20 Sit-ups
Then Max Calorie Row

1 Minute Rest after each Round

Continue until you reach X number of Reps

RX- 150|120 Cals
Level 3- 120|95 Cals
Level 2- 90|75 Cals
Level 1- 60|45 Cals
ADV- 200’ SB Carry 140|90, 15 GHDs

Extra Work
EMOM40
1. 15|12 Cal Bike
2. 12 T2B
3. 6 Burpee Box Jump Overs 30|24
4. 15 GHD Sit Ups

*modify reps as needed to have about 15s of rest each minute.




Pull-Up & Level Up

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Megan

Primarily Indoors
Warm-up
5:00 Dynamic Drills Through The Boxes

-Then-

3 Rounds
30s On|10s Off
-SA Dead hang Right Side
-Front Squat
-SA Dead hang Left Side
-Strict Press

Strength
E2MOM12
Split Jerk
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%
1 @100%
1 @102%

WOD
15-12-9-12-15
Pull-ups*
Thruster 95|65
Box Jumps 27|24

*RX=15 chin over bar
           12 chest to bar
            9 strict

Level 2 – 75|55, 24|20
                12-9-6 Pull Ups
Level 1 – 55|35, 24|20
               Ring rows, Chin Over Bar, Strict
ADV – 15 Chest2Bar, 12 Strict Pull Ups, 9 Bar Muup

Extra Work
E3MOM15
15|12 Cal Ski
50FT HS Walk*

ADV – *Obstacle Course




Diggin’ On Double Unders

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Arthur

Primarily Indoors
Oly/Pump tonight and every Tuesday night @ 7pm Moving Forward

Warm-up
2 Rounds
1 Minute at Each Station
Bike
Jump Rope*
Burps**
Inchworms with a Push Up

*Singles the first round, doubles the 2nd
**Burpees the 2nd Round

Accessory
EMOM10
ODD – Weighted Strict Pull Up – 3 Reps
Even – Weighted Dip – 3 Reps

WOD
3 Rounds
50|35 Calorie Bike
100 Double Unders
25 Burpees

Schwinn|C2 Bike = 75|50

Level 2- 40|25 Cal AB, 60|40 Schwinn, 50 Double Unders, 20 Burpees
Level 1- 30|20 Cal AB,45|30 Schwinn, 200 singles, 15 Burpees

Extra Work
12-9-6
Stone Over Shoulder 140|90
Strict Deficit HSPUs 4”|2”




Blazin’ Into The Week

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Estee

Primarily Indoors
Warm-Up
Grab a PVC & a barbell
With a PVC Pipe or Barbell when able..

2 Rounds
40s On 10s Off
-Plank Up and Overs
-Elbows high to Front Rack*
-Front Squat Bottom Hold
-PVC Jackknives
-Squat Jumps Over the Barbell/PVC

*Use a barbell when able and work on speed of the elbows into the catch position.

Mobility
Lat Rolling
Quad Rolling

Strength
E2MOM14
Back Squat
3 Reps

WOD
AMRAP 12
4 Hang Power Cleans 155|105
6 Front Squats
8 Toes to Bar
10 Push-ups

Level 3- 135|95
Level 2- 115|75
Level 1- 95|65, 6 Toes to Bar, 5 Push Ups
ADV – 185|125

Extra Work
EMOM to Failure
3 Rope Climbs*

Scale to 2 or 1 or 5 Strict Pull Ups where necessary




Sunday Ski

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Danny, Sam & Kristen – Bike Sprints

Primarily Indoors
Warm-Up
3 Rounds**
250m Row*
5 Strict Press
5 Push Press
5 Push Jerk
250m Ski
10 Lunges

Strength
E2MOM12
Strict Press
5 Reps- Straight Sets

WOD
2 Rounds
500m Row
20 Shoulder to Overhead 115|75
500m Ski
20 Back Rack Lunges

Rest 2 Minutes

Level 2- 95|65
Level 1- 75|45
ADV- 135|95




Hero WOD “Lumberjack 20”

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Adam

Primarily Indoors
Warm-up
Partner Up!

P1: Run 100m
P2: Overhead Squat
-Switch-

P1: Run 100m
P2: Kettlebell Swings
-Switch-

P1: Run 100m
P2: Front Squat/OHS
-Switch-

P1: Run 100m
P2: Box Jumps w/ Step Down
-Switch-

*Partner up to share equipment – one teammate start on the deadlifts, the other on OHS

Hero WOD – “Lumberjack 20”
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.

WOD – 40 minute Cap

“Lumberjack 20”

20 Deadlifts 275|185
Run 400m

20 KB Swings 2|1.5
Run 400m

20 Overhead Squats 115|80
Run 400m

20 Burpees
Run 400m

20 C2B Pull Ups
Run 400m

20 Box Jumps 24|20
Run 400m

20 Squat Cleans 115|80
Run 400m

Level 2 – 225|135,1.5|1 95|65, 35|20
Level 1 – 155|95,1|0.5, 65|45, 20|10
ADV – 45|30 Dumbbells for squat cleans

Extra Work
EMOM 12
-3 Burpee Pull-Overs
-12|10 Calorie Bike
-100’ Sand Bag Carry As Heavy As Possible

ADV – 5 Burpee Pull-Over




High Dive

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Reilly

Primarily Indoors
Warm-Up
12|8 Cal Bike
5 Pull To Stand
10 Russian Swings
10 Med Ball Thruster

12|8 Cal Bike
5 Rope Pull-Ups
10 Kettlebell Swings
10 Wall Ball

Mobility
Forearm Roll/Stretch

Skill
Rope Climb

WOD
E3MOM*
12|8 Cal Bike

3 Rounds
30 Sit-ups
25 Kettlebell Swings 1.5|1
20 Wall Balls
3 Rope Climbs

*Starting at the 0:00

Schwinn Bike = 18|12

Level 2- 1|0.75, 25-20-15-1, 9|6 Cals
Level 1- 0.75|0.5, 20-15-10-3, pull to stands, 7|5 Cals
ADV – 2|1.5 KB, 20 GHDs

Extra Work
E2MOM 16
1 Clean Pull
1 Clean

*Start @ 65-70% and build




Level Up & Over

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Terry

Primarily Indoors
Warm-up
10-8-6
Burpee Step-Up*
Behind The Neck Push-Press
BB Deathmarch

*Round 2 Burpee Box Jump,
Round 3 Burpee Box Jump Over

Mobility
Box Stretching

Strength
E2MOM12
Tempo Deadlift
3-1-3-1
2 Reps

WOD
In 15 Minutes
For Time
1 Power Snatch 135|95
2 Burpee Box Jump Overs

3 Power Snatches
4 Burpee Box Jump Overs

5 Power Snatches
6 Burpee Box Jump Overs

7 Power Snatches
8 Burpee Box Jump Overs

9 Snatches
10 Burpee Box Jump Overs

Rest 2 Minutes

Add 20|10 lbs
Then repeat for reps

Level 3- 115|75
Level 2- 95|65
Level 1- 75|45
ADV – 155|105

Extra Work
On C2 Bike
For 30 Minutes
4 Minutes Seated
1 Minute Standing




Thrusters & Lightning

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Jill

Primarily Indoors
Warm-up
10|8 Cals – Legs Only
5 Moon To Sky

10|8 Cals – Legs & Lean
5 Inchworms with Increasing Push-Ups

10|8 Cals – Arms Only
10 Scorpion Stretch

15|12 Cals Row all together

Mobility
Alternated BlackBurn – 5 Reps each side
Frog Rotations – 5 each side
Cuff Stretch – 45s each side
Crossed Prayer – 45s each

Accessory
20 Banded Pull-aparts

Then
3 Rounds
10 Banded Face Pull
10 Straight Arm Pull-downs

Then
20 Banded Pull-aparts

WOD
At 0:00
60|50 Calorie Row
40 Thrusters 75|55
20 Pull-ups

At 9:00
60|50 Calorie Row
30 Thrusters 75|55
20 Pull-ups

At 18:00
60|50 Calorie Row
20 Thrusters 75|55
20 Pull-ups

*Thrusters are meant to be light & moveable! Cycle fast and try not to break it up.

Level 2- 65|35
Level 1- 45|25
ADV – C2B

Extra Work
E2MOM 12
3 Overhead Squats

*Increase weight as able