Monday – WOD

March 28, 2010

Five rounds for time of:

40 double-unders
30 box jumps, 24″
20 kettlebell swings, 1.5 pood

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Tuesday – WOD

March 22, 2010

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Pull-ups, chest-to-bar
Box jumps, 30″
Glute-ham sit-ups

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Jordan shoulders the heavy bag.


Monday – WOD

February 14, 2010

For time:

15 squat cleans, 155 lbs.
30 toes-to-bar
30 box jumps, 24″
15 muscle-ups
30 shoulder-to-overhead, 40 lb. dumbbells
30 double-unders
15 thrusters, 135 lbs.
30 pull-ups
30 burpees
300′ overhead walking lunge, 45 lb. plate

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Heather performs a curling-inspired, gym-friendly cool-down.

SNOW SCHEDULE: We’re going to give the plows a few hours to clear the roads off a bit, and try to open at 2:00. We apologize for the inconvenience. Since it looks like road conditions are only going to get worse, we may not be there for long. Be sure to check in with us before you plan on heading up.


Wednesday – WOD

February 2, 2010

“Kelly”

Five rounds for time of:

400m run
30 box jumps, 24″
30 wall ball shots, 20 lb. ball to 10′ target

Post time to comments. Compare to 053009.

Chad and Siu begin the worst 35 minutes imaginable.


Sunday – WOD

January 16, 2010

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 lb. ball, 10′ target (Reps)
Sumo deadlift high-pull, 75 lbs. (Reps)
Box jump, 20″ box (Reps)
Push press, 75 lbs. (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments. Compare to 080409.

Heather works towards an unbroken round.


Saturday – Make-up/Skill/Rest Day or WOD

December 4, 2009

“Lumberjack 20 Memorial Workout”

20 deadlifts, 275 lbs.
400m run
20 kettlebell swings, 2 pood
400m run
20 overhead squats, 115 lbs.
400m run
20 burpees
400m run
20 pull-ups, chest-to-bar
400m run
20 box jumps, 24″
400m run
20 dumbbell squat cleans, 2 x 45 lbs.
400m run

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Ted pulls a 3:14 1000m row on his way to CFN-best performance on yesterday's WOD.


Sunday – WOD

November 7, 2009

For time:

50 box jumps, 24″
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 steps walking lunge
50 knees to elbows
50 push presses, 45 lbs.
50 back extensions
50 wall ball shots, 20 lb. ball
50 burpees
50 double unders

Post time to comments. Compare to 071909.

BrentOHS

Brent works his way up to a double at 266.