Saturday Team and Hero WOD

Saturday Team and Hero WOD

We did a team WOD Saturday in honor of Lindsey’s birthday.

Filthy 28:  28 of the following exercises. Teams of 2, but only 1 teammate could work at a time.
Push Press
Knees to Elbows
Box Jumps
Lunges
Wall Ballas
Sit Ups
Burpees
Jumping Pullups
KB Swings
Double Unders

  1. Team Pain 9:21
  2. Double Trouble 7:49
  3. Spartans 10:23
  4. Triple B’s 9:36
  5. Double J 9:03
  6. El Boogie 12:14
  7. Make it Happen 15:16
  8. Frog 10:18
  9. Eric (Solo) 10:47
  10. Nathan (Solo) 10:38

Hero WOD:
Lumberjack:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2 pood/70 lbs)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 Squat Cleans (95 lbs) (sub’d for 45 Db squat cleans 45 lbs each)
Run 400m

kuwait-sunset_th.jpg

Kuwait

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.

  1. Susie 34:03 185 lb dL/65 lb OH squat and squat cleans/ 53 lb KB swing
  2. Drew 30:00 245 lb DL/100 lb OH squat and Squat Cleans/ 53 lb KB swings
  3. Kevin 28:52 225 lb DL/53 lb KB swings/95 lb OH squats/65 lb squat cleans
  4. Shawn M. 38:08 Rx’d (115 squat cleans)
Thursday Team WOD

Thursday Team WOD

In honor of Kay’s birthday we did a team Murph today!

WOD:
Teams of 2, but only 1 person can work at a time
1 mile run
100 pullps
200 pushups
300 squats
1 mile run

If the teams partitioned the exerises they had to do 5 box jumps each time they switched exercises.

  1. Torie/Jake 33:07 2 bands
  2. Lanae/Anthony 29:55 2 bands/modified pushups
  3. Jamie/Teneric 30:29 2 bands/modified pushups
  4. Jody 28:50 2 bands/modified pushups
  5. Sidia/Diana 33:12 2 bands/modified pushups

Great work today. We will revisit Murph, solo, in March!

Wednesday WOD

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11/5/2010 Crossfit Competition: http://hc.atomiccrossfit.com/

HEAVY HEAVY HEAVY
WOD
Back Squats 7-5-4-3-2-1-1-1

  1. Velma 135
  2. David 225
  3. Jose 265
  4. Victor 265
  5. Brian 275
  6. Jody “Flower Child” 133
  7. Tim 175
  8. Eric 395
  9. Kelly 123
  10. Kayleigh 133
  11. Teneric 285
  12. Radhika 128
  13. April 133
  14. Kristen 155
  15. Joey 355
  16. Drew 305 PR
  17. Tiffany 200 (awesome)
  18. Shawn F. 250

Monday’s WOD

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11/5/2010 Crossfit Competition: http://hc.atomiccrossfit.com/

WOD:
AMRAP in 12 minutes
5 dead hang pullups
10 weighted lunges 26/44
15 goblet squats 26/44

  1. Velma 7 rounds / 35 lbs / 2 bands
  2. David 6 + 21 44 lbs / 1 band
  3. Jose 8 Rx’d
  4. Victor 6 + 7 Rx’d
  5. Kevin 6 + 18 Rx’d
  6. Brian 5 + 5 Rx’d
  7. Jody 7 + 2 26 lbs / 2 bands
  8. Anthony 6 Rx’d
  9. Lanae 8 26 lbs / 2 bands
  10. Kelly 7 + 15 26 lbs / 2 bands
  11. Pops 5 + 25 44 lbs body rows sub’d for pullups
  12. Sean 6 +27 35 lbs
  13. Kayleigh 5 + 23 26 lbs / 2 bands
  14. Steve 7 + 5 Rx’d
  15. Joey 7 Rx’d
  16. Drew 7 + 5 Rx’d
  17. Casey 4 + 22 35 / Jumping pullups
  18. Jen H. 8 26 lbs / 3 bands
  19. Tiffany 7 + 3 26 lbs / 2 bands
  20. Shawn F. 6 + 5 Rx’d
  21. Kristen 8 18 lbs/ 1 band
  22. Lindsey 6 + 10 35 lbs instead of 26 lbs
  23. Jamie 7 + 17 26 lbs / 2 bands
  24. Laura 7 26 lbs/ 1 band
Friday’s WOD

Friday’s WOD

WOD
AMRAP 20 minutes
6 wall balls 20/14 lbs
9 KB swings 35/53 lbs
12 double unders (50 singles if you cannot do double unders)

  1. Anthony 9 + 25 reps Rx’d
  2. Lanae 12 + 15 reps Rx’d
  3. David 11 + 15 reps 14 lb ball/ 35 lb KB
  4. Laura 15 + 14 10 / 18
  5. Jose 12 + 15 20/53 and singles
  6. Victor 12 + 13 20/53 and singles
  7. Velma 9 + 15 14/35 and singles
  8. Diana 10 + 6 14/26 and singles
  9. Brian 9 20 /44 and singles

Thursdays WOD: 21-15-9 Snatches 65 lbs/Pullups

  1. Eric 4:30 Rx’d

Saturdays Hero WOD (Mr. Joshua): 5 rounds 15 deadlifts 225 lbs, 30 situps and 400 meter run

  1. Shawn 27:09 Rx’d
  2. Steve 23:10 Rx’d

Fit Test: Great work girls!

  1. Krystian  11 + 32
  2. Jenifer 13 + 36

After the Fit Test!