WOD Friday 24/11/2017

Mobility
3 Rounds
1:00 Wall Glute Stretch (ea side)
1:00 Wall Samson Stretch (ea side)
1:00 Foam Roll OH Extension (ea side)
1:00 Foam Roll Thoracic Spine
1:00 Foam Roll Hip Block

Strength
Front Rack Lunges
8-8-8-8-8

*All 5 x sets to be the SAME weight as your BEST set from last week.

Conditioning
5 Rounds for Time
40 Double Unders
20 DB Snatch (22.5/15kg)
10 Toes to Bar

WOD Thursday 23/11/2017

Prep / Skill
10min Alternating Min EMOM
Odd: 3 Tempo Chin Ups (3 sec up : 3 sec pause : 3 sec down)
Even: 45sec Hollow Hold : 15sec Rest

Strength
Deadlifts
2 x 5 at 70%
2 x 3 at 80%
2 x 1 at 90%

Conditioning
10min EMOM
(60-70% of your 1RM Clean & Jerk)
Min 1: 1 Power Clean + 1 Push Jerk
Min 2: 2 Power Cleans + 2 Push Jerks
Min 3: 3 Power Cleans + 3 Push Jerks
Min 4: 4 Power Cleans + 4 Push Jerks
Min 5: 5 Power Cleans + 5 Push Jerks
Min 6: 5 Power Cleans + 5 Push Jerks
Min 7: 4 Power Cleans + 4 Push Jerks
Min 8: 3 Power Cleans + 3 Push Jerks
Min 9: 2 Power Cleans + 2 Push Jerks
Min 10: 1 Power Clean + 1 Push Jerk

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WOD Tuesday 21/11/2017

Prep / Skill
“Bullet Proof Shoulders”
3 Rounds for QUALITY (12min Total)
30sec Side Plank Reverse Fly (ea side)
15sec Y Holds (2 x ea side)
30sec Scap Push Ups
30sec T Retractions
30sec Ext Rotations (ea side)

Strength
Strict Press
2 x 5 at 70%
2 x 3 at 80%
2 x 1 at 90%

Conditioning
“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull Ups

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WOD Monday 20/11/2017

Prep / Skill
10min EMOM
Odd: 3-5 Single Arm Overhead Squats (each arm)
Even: 45sec Plank : 15sec Rest

Strength
Back Squats
2 x 5 at 70%
2 x 3 at 80%
2 x 1 at 90%

Conditioning
4 Rounds of 2:00 Work 1:00 Rest
+3 Incremental Ladder of
Wall Balls (9/6kg)
Power Snatch (35/25kg)

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WOD Saturday 18/11/2017

Compare to Saturday 29th July

Conditioning
“Lumberjack 20”
20 Deadlifts (125/85kg)
Run 400m
20 KB Swings (32/24kg)
Run 400m
20 Overhead Squats (50/35kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (22.5/15kg each arm)
Run 400m

On November 5, 2009, a mass shooting took place at Fort Hood, Texas. 13 people were fatally shot and more than 30 others injured.

Frederick Greene, 29, Aaron Thomas Nemelka, 19, Michael Pearson, 22 and Spc. Kham Xiong, 23, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

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WOD Friday 17/11/2017

Mobility
1 Round for QUALITY (each side)
1:00 Foam Roll Quad
1:00 Foam Roll ITB
1:00 Lacrosse Ball Psoas Major
1:00 Lacrosse Ball TFL
1:00 Wall Samson Stretch
1:00 Pigeon Stretch

Strength
Front Rack Lunges
8-8-8-8-8

*Aim to start heavier than your BEST set from last week and then continue to add weight each set in small increments.

Conditioning
5 Rounds for Time (15min Time-Cap)
12 Toes to Bar
9 Front Squats (42.5/30kg)
6 Burpee Over Bars

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WOD Thursday 16/11/2017

Prep / Skill
10min Alternating Min EMOM
Odd: 3 Tempo Chin Ups (3 sec up : 3 sec pause : 3 sec down)
Even: 45sec Hollow Hold : 15sec Rest

Strength
Deadlifts
2 x 3 at 65%
2 x 3 at 75%
2 x 3 at 85%

Conditioning
15min AMRAP
5 Handstand Push Ups
10 DB Snatch (22.5/15kg)
100m Run

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WOD Wednesday 15/11/2017

Conditioning
“Tabata Bribie Style”

On each station complete 8 Rounds of 20 seconds work followed by 10 seconds rest (4min total time each station).

Station 1:
Burpee Bar Touch

Station 2:
Calorie Air Bike

Station 3:
Hang Power Clean (60/45kg)

Station 4:
Box Jumps (24/20”)

Station 5:
Calorie Row

Station 6:
Kettlebell Sumo Deadlift High-Pull (24/20kg)

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WOD Tuesday 14/11/2017

Prep / Skill
“Bullet Proof Shoulders”
3 Rounds for QUALITY (12min Total)
30sec Side Plank Reverse Fly (ea side)
15sec Y Holds (2 x ea side)
30sec Scap Push Ups
30sec T Retractions
30sec Ext Rotations (ea side)

Strength
Strict Press
2 x 3 at 65%
2 x 3 at 75%
2 x 3 at 85%

Conditioning
“Annie Loves Slam Balls”
50-40-30-20-10
Double Unders
Sit Ups
Slam Balls (12/6kg)

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