Daily Motivation: “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas A. Edison
CrossFit WOD
Front Squat
– Build to Heavy Double in 10:00
EMOM – 6:00
– 3 Heavy Thrusters
Four Rounds w/ 2:00 Rest
– 8 Jumping Lunges (each)
– 8 Pullups
– 8 Burpees
Daily Motivation (Weekend Edition): “Forget the past. No one becomes successful in the past.”
Good luck to the CrossFit Montgomery Team and others running in the Color Vibe 5K on Saturday!
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
Daily Motivation: “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine
CrossFit WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/ 70%
– Even: 2-3 Muscle Ups
Daily Motivation: “The only tactics I admire are do-or-die.” -Herb Elliott
CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 2:00 Rest
Five Rounds: w/ 2:00 Rest
– 8 Thrusters (115#/75#)
– 8 Burpees
*Unbroken thrusters
Daily Motivation: “Human beings are made up of flesh and blood, and a miracle fiber called courage.” -George Patton
CrossFit WOD
Two Rounds w/ 2:00 Rest
1. AMRAP – 5:00
– 6 Hand Release Pushups
– 12 Russian KB Swings
Rest 2:00
2. AMRAP – 5:00
– 6 Box Jumps w/ step down (24″/20″)
– 12 Mountain Climbers (total)
*Good pace, steady movement, no grunting, just breathing.
Daily Motivation: “You could make a wish or you could make it happen.”
CrossFit WOD
Skill
– Muscle Up Drills
Death By Strict Pullup
– Perform pullup(s) on the minute starting at 1 the first minute. Increase reps each round, until you are unable to complete your reps within the minute.
*Do pullups on rings with false grip for an extra challenge
Seven Rounds
– :30 Lunges
– :30 Rest
– :30 KB Clean
– :30 Rest
Daily Motivation: “You can throw in the towel, or you can use it to wipe the sweat off your face.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
CrossFit WOD
Power Clean
3/2/2/1/1/1 w/ 2:00 Rest
Five Rounds w/ 2:00 Rest
– 10 Heavy KB Swings
– 10 Ring Dips
AMRAP – 4:00
– Hollow Rocks
Daily Motivation (Weekend Edition): “He who has health has hope, and he who has hope has everything.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD – “Lumberjack 20″ Honoring Ft. Hood
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
– 20 Deadlifts (275#/185#) / Run 400m
– 20 KB swings (2 pood) / Run 400m
– 20 Overhead Squats (115#/75#) / Run 400m
– 20 Burpees / Run 400m
– 20 Pullups (Chest to Bar) / Run 400m
– 20 Box Jumps (24″) / Run 400m
– 20 KB Clean Catch Squats (32kg/24kg) / Run 400m
*We can modify where necessary. For this workout, you can complete it on your own or with a partner. If you do it with a partner, you need to do your runs together and your partner will hold a wall sit while you do your work. Kettlebell clean catch squats are replacing dumbell squat cleans because ”we love them ‘bells.”
On Nov. 5, 2009, a terrorist 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.
Daily Motivation: “Your legs are not giving out. Your head is giving out. Keep going.”
CrossFit WOD
If Back Squat < 1.3 BW
1A) Back Squat w/ 2:00 Rest
- 5 x 5 Reps
If Back Squat > 1.3 BW
1B) EMOM 12:00
– 2 Back Squats w/ 70% @ 31X1
Note: Focus on accelerating the bar coming up
-then-
2) EMOM 8:00
– 3 Push Press w/ 70% @ 12X1
Daily Motivation: “Your body can do anything. It’s your brain you have to convince.”
CrossFit WOD
Five Rounds
– :30 Row Sprint
– 1:00 Rest
– :30 Box Jumps
– 1:00 Rest
– :30 Pullups
– 1:00 Rest