WOD

WOD

WOD

Latest Workouts

Thursday 10.03.19

Posted By: coachcorey87

WOD

In Teams Of 3
(Team Name Theme: Extinct Animals)

AMRAP 12

1. 12/10 Calorie Row
2. ME Abmat Sit Ups
3. Anticipate

Rest 5 Minutes

AMRAP 12

1. 10 Hang Power Snatch (115/75)
2. ME Box Jumps (24/20)
3. Anticipate

Two Partners Work While One Partner Anticipates The Coming Fitness. Rotate All Three Partners When The First Movement Is Complete

Wednesday 10.02.19

Posted By: coachcorey87

Happy Birthday Brenden Thwing! We clean in honor of you being born today!

Strength

EMOM 15

00:00-05:00
2 Clean High Pull
(3 Second Pause Below Knee)

05:00-10:00
2 Hang Power Clean
(3 Second Pause Below Knee)

10:00-15:00
2 Power Clean
(Add Weight As Form Allows)
Then

EMOM 5

Find Heavy Clean and Jerk

WOD

"Grace"

For Time

30 Clean and Jerks (135/95)

6 Minute Time Cap

Tuesday 10.01.19

Posted By: coachcorey87

WOD

2000m Partner Relay

Each Partner Runs 500 Meters To Combine For A Total Of 2000 Meters

Then

In 10 Minutes
Work To A Heavy Single Deadlift

Then

EMOM 12

4 Deadlifts (225/155)
8 Lateral Burpees Over The Bar

Score Will Be The Lowest Number Of Successfully Completed Burpees In A Round

**No Work Can Be Done After The 40 Second Mark For Each Minute**

Monday 09.30.19

Posted By: coachcorey87

Strength

Overhead Squat

In 10 Minutes
Work To A Heavy Double
Then
EMOM 5 @ Heavy Double

WOD

AMRAP 15

3-6-9-12-15-18....

Overhead Squats (95/65)
Toes To Bar

Every 3 Minutes
0:00 - 60 Double Unders
3:00 - 50 Double Unders
6:00 - 40 Double Unders
9:00 - 30 Double Unders
12:00 - 20 Double Unders

Sunday 09.29.19

Posted By: coachcorey87

Strength

Bench Press

In 5 Minutes
Find A Heavy Single

WOD

10 Rounds

10 Bench Press
10 Chest To Bar Pull Ups
10 Box Jumps (40/30)

Bench Press @ 65% Of Heavy Single

Saturday 09.28.19

Posted By: coachcorey87

WOD

With A Partner

For Time

600m Wall Ball Carry (20/14)
50 Synchro Thrusters (75/55)

10 Rounds
10 Calorie Row
10 Devil's Press (50/35)

50 Synchro Thrusters (75/55)
600m Wall Ball Carry (20/14)

During the 10 rounds, one person must be performing either the Calories on the rower or the devil's press. Switch Everytime the reps are completed on both ends.

Friday 09.27.19

Posted By: coachcorey87

On November 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, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

WOD

For Time

"Lumberjack 20"

20 Deadlifts (275/185)
400m Run
20 Kettlebell Swings (70/53)
400m Run
20 Overhead Squats (115/75)
400m Run
20 Burpees
400m Run
20 Chest To Bar Pull Ups
400m Run
20 Box Jumps (24/20)
400m Run
20 Dumbbell Squat Cleans (45/35)
400m Run

Thursday 09.26.19

Posted By: coachcorey87

Strength

AMRAP 20

20 Bulgarian Split Squats
20 Paloff Press
10 Half Kneeling Arnold Press
10 Single Arm Bent Over Row

WOD

4 Rounds

10 Toes To Bar
20 Air Squats
50 Double Unders

Wednesday 09.25.19

Posted By: coachcorey87

Strength

Power Snatch

Work To A Heavy Single
Then EMOM 10
Heavy Single

WOD

2 Rounds

10 KB Snatch (L)
14 KB Overhead Reverse Lunges (L)
100m Single Arm KB Carry (L)
10 KB Snatch (R)
14 KB Overhead Reverse Lunges (R)
100m Single Arm KB Carry (R)

KB Weight = 53/35

Tuesday 09.24.19

Posted By: coachcorey87

Strength

EMOM 10

Odd:
3 Negative Pull Ups

Even:
5 Ring Pull Ups

WOD

8 Rounds

1 Rope Climb
15 Push Ups
20 Abmat Sit Ups

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Portland, OR 97206

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