Monday December 1, 2014
WOD
A. Front Squat 3-3-3-3-3 (Heavier then last week)
B. 15 Minute AMRAP
30 KBS 1/1.5p
20 Wall Ball
10 Pull-Up
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Friday November 28, 2014
WOD
A. Deadlift Max 5
70%(of Max 5) 10x2sets
B. 3 Rounds For Reps
1 Min Switch Lunge
1 Min Push Up
1 Min Jump Squat
1 Min Ring Row
1 Min Rest
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Thursday November 27, 2014
WOD
A. Power Clean + Push Press
B. For Time:
100 Wall Ball
4 Burpees EMOM
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Wednesday November 26, 2104
ATTENTION MATES!!
Crossfit O-Town is having a Christmas Party!! I know its last second but we need to do this at the beginning of the month as x-mas season can get a little hectic.
When: Saturday, December 6 at 7pm
Where: O-Town baby!!
Whats the deal?
It's a pot luck so cook sumtin up and it better taste good if you roll through our hood. Paleo is best and cookies are cool, drinks are welcome as is acting a fool. A chinese gift exchange with a 20 dollar range and after that we be playin some games. Come one come all if you like lifting weights and I guess we don't mind if you bring in a date. See you there!!
***If "chinese gift exchange" is politically incorrect to you or offensive, please replace with "east asian gift exchange" or "that gift exchange where people draw numbers and choose/steal gifts thingy"
WOD
A. 10 Minutes handstand practice
B. 16 minute EMOM
Odd minute: 3-6 Strict/Weighted Pull-up
Even minute: 5-10 Strict Push up/ Ring- Dip
C. Row 1000m
D. Hollow practice
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Tuesday November 25, 2014
KETTLEBELL CLASS TODAY!
WOD
A. Power Snatch
B. EMOM 5 Min
5 Hang Power Snatch
C. 3 Rounds For Time
15 Over Bar Burpees
15 Pull-Ups/C2B
15 Deadlift 70/100kg
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"Fit Friend"
Monday November 24, 2014
WOD
A. Front Squat 3-3-3-3-3 Static
B. 12 Minute AMRAP
10 HSPU
20 KBS 1/1.5p
30 Double Unders
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Friday November 21, 2014
 |
| SAY CHEESE!!! |
WOD
A. High Hang Snatch
B. For Time:
10 OHS 45/65kg
50 Sit-Ups
10 OHS 45/65kg
40 Sit-Ups
10 OHS 45/65kg
30 Sit-Ups
10 OHS 45/65kg
20 Sit-Ups
10 OHS 45/65kg
10 Sit-Ups
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Thursday November 20, 2014
WOD
A. Gymnastics
B. For Time:
50 Burpees
50 Pull-Ups/C2B
50 Push Press 30/45
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What is a Foam Roller, How Do I Use, and Why Does It Hurt?
Wednesday November 19, 2014
WOD
A. Deadlift Max 5 85%(of top 5)x5x2 sets
B. 3 Rounds For Reps
1 Min Hang DB Squat Clean 35/50
1 Min Push-Up
1 Min KBS 1/1.5p
1 Min T2B
1 Min Rest
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Tuesday November 18, 2104
KETTLEBELL CLASS TONIGHT!
WOD
A. High Hang Clean Max 2
B. EMOM 7 Minute
5 Hang Power Clean
C. For Time:
40-30-20-10
Box Jump 20/24
Alt DB Snatch 40/55
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Monday November 17, 2014
WOD
A. Push Press Max 1-1-1
B. Weighted Pull-Up Max 1-1-1
C. 10 Minute AMRAP
30 Wall Ball
20 Pull-Up
D. 5 Minute L-Seat Practice
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Friday November 14, 2014
WOD
A. Hang Snatch
B. For 20 Minutes
Odd Min 5 OHS
Even Min 5 Pull-Up, 10 Push-Up, 15 Squat
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Thursday November 13, 2014
WOD
A. Back Squat Max Out! 60% Max Reps
B. For Time:
21-15-9
Burpee
T2B
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Wednesday November 12, 2014
WOD
A. Hang Power Clean 3-3-3-2-2-2-1-1-1
B. "Elizabeth"
21-15-9
Clean 60kg
Ring Dip
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Tuesday November 11, 2014
KETTLEBELL CLASS TONIGHT!
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, 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.
A. Lumberjack 20
20 Deadlifts 125kg
Run 400m
20 KB swings 2p
Run 400m
20 Overhead Squats 50kg
Run 400m
20 Burpees
Run 400m
20 Pullups C2B
Run 400m
20 Box jumps 24"
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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Monday November 10, 2014
WOD
A. Strict Press 2-2-2-2-2 (static)
B. EMOM 5 Min
5 Hang Clean
C. 15 Minute AMRAP
5 Pull-Ups
10 Wall Ball
15 KBS 1/1.5p
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Friday November 7, 2014
WOD
A. Power Snatch + Hang Snatch
B. For 20 Minutes Perform
Odd Minute 3 Hang Power Snatch + 3 OHS
Even Minute 5 Plyo Push-Up + 10 Jump Squat +
20 Sec Plank
C. 2 Minute Max T2B
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Thursday November 6, 2014
WOD
A. Back Squat 1-1-1-1-1-1-1 (static)
B. 8 Minute AMRAP
8 SDHP 1.5/2p
8 Ring Dip
C. "TABATA"
Sit-up
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Wednesday November 5, 2014
WOD
A. Weighted Pull-Ups 3-3-3-3-3 (Static)
B. 5 Rounds For Time:
15 Wall Ball
15 Deadlift 70/100kg
15 Burpee
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Tuesday November 4, 2014
WOD
A. Clean + 2 Front Squats
B. EMOM 10 Min
Power Clean + Hang Clean
C. 10 Minute AMRAP
21-15-9
Box Jump 20/24
Pull-Up
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Monday November 3, 2014
WOD
A. Push Press 3-3-3-3-3
B. 15 Minute AMRAP
5 HSPU
10 KB Lunge 1/1.5p
15 KBS 1/1.5p
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