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Workout of the Day

fitness

Viewing posts tagged fitness

“Lumber Jack 20”

Strength

Weighted Pull up 3-3-2-2-1

HERO WOD:

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. Fredrick Greene, 29, of Mountain City, Tennessee, Pcf. 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.

“Lumber Jack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
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 DB Squat Cleans (45lbs each)
Run 400m

Nutrition: Click Here to see another great Paleo Breakfast.

What other nutritional information would you guys like to see on the site?

Tuesdays January 24th

Strength

6 sets of 3 weighted Pull-ups

Post max weight

WOD

Tabata

8 sets of 20 seconds on 10 seconds off of…

Kettle bell swings (#70/#52)

Squats

Sit-ups

Plate Pushes

Post total number of reps/yards for each exercise.

Unbroken

CONGRATULATIONS TO SUZANNE DENNISON AND PROJEST PAT FOR WINNING THE TRANSFORMATION CHALLENGE!!!  TO SEE THEIR AMAZING RESULTS GO TO THE  CROSSFIT SPOKANE VALLEY FACEBOOK PAGE!

Workout of the Day

400m run

Unbroken pull-ups

Unbroken Push-ups

Unbroken Squats

Rest 2 minutes

Repeat 5 sets…

Explanation:

Each person picks a number to shoot for each round for pull-ups, push-ups, and squats…example:  15 pull-ups-15 push-ups-35 squats…If you don’t get them unbroken, then you start back at 1 for that exercise, so make sure you don’t shoot too high, and give yourself enough time between exercises to get them unbroken. The goal is to match your time each set.  No scores on the board, unless you want to write down the slowest round.

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