February 17, 2014 El Presidente

El Presidente

10 Rounds For Time:
1 - Muscle Up (3 Rings Dips +3 Pull Ups = 1 Muscle Up)
5 - Deadlifts (115#/185#)Sumo Deads 155/135
10 - Wallballs 20#
1 - Burpee KTE
Time: 19:19
Felt really good last night during the WOD.  I did ring rows and used the red band for the dips.  Also sub'ed out deads for Sumo Deads.  I kept a steady pace throughout which is what I wanted going into the WOD.

February 16, 2014 Open Gym

Open Gym
Snatch practice
Made 145# new PR
Failed at 155

WOD
For time
@95#
20 thrusters
20 powercleans
20 S2O
20 OHS
20 FS
Time: 9:25RX

February 15, 2014 Lumber Jack 20

Lumber Jack 20

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. 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.
METCON
For Time:
20 - Deadlifts (135 sumo deads)
400 Meter Run
20 - KB Swings (52#)
400 Meter Run
20 - OHS (115#)
400 Meter Run
20 - Burpees
400 Meter Run
20 - Pull Ups (Ring rows)
400 Meter Run
20 - Box Jumps (30 inch box)
400 Meter RUn
20 - Hanging Cleans (115#)
400 Meter Run
All runs were rows due to snow outside
Time: 29:10 
Mod deads and did ring rows instead of pullups due to hand ripped.
Kept a 2:10 pace on the row

February 13, 2014 New Thruster PR!

STRENGTH
Thruster 5-4-3-2-1
NEW PR!  195

METCON
Buy In: 30 KB Swings #44
3 Rounds For Time:

15 - Back Squats (135#)
12 - Ball Slams (20#)
9 - Tire Flips Big tire

Cash Out: 60 Double Unders
Time: 13:57RX
Had DU's today so the 60 went by fast!!!

February 11, 2014 Lunch WOD

PREWOD
Strength: Power Clean + Split Jerk
3 - 3 - 3 - 3 - 3 @ 75% Body Weight
135/165#

METCON
12:00 AMRAP
6 - OHS (65#/95#)
8 KTE
1 - HSPU
Rounds: 8rnds +6 OHS, 2 KTE

Conditioning:
(3) Rounds of:
30 - Hollow Rocks
25 - Mountain Climbers
30 - V - Ups
Conditioning took almost as long as the METCON!

February 10, 2014 Barbara

Barbara

5 rounds with 3 minutes rest between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Time: 41:26 Almost RX. Last round of pullups were done on the rings because I tore my hand on the last set of pullups Here is the breakdown of the times: Round 1: 5:10 (5:10) Round 2: 13:56 (5:46) Round 3: 22:53 (5:53) Round 4: 32.26 (6:33) Round 5: 41:26 (6:00) Missed my PR by a few minutes. we'll figure out why later!

Wednesday, January 1, 2014 Happy New Year

Team WOD

3x250m Row
3x10 Pushups
3x10 Pullups
3x10 Burpees
TEAM: Holland, Bill, Shawn
Rounds: 4 + 250m row