Week of September 29 through October 4

September 28th, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.


Monday, September 29

Strength – Deadlift: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing – This week is CHIPPER WEEK! This first Chipper hits a lot of high level skill movements/lifts. Catch your breath a little more than regular and ensure your starting positions each time you pick up the barbell. The volume is low, but almost all the exercises are very difficult.

WOD
Skill Chipper, For Time (20:00 Time Cap)

  • 3 Legless Rope ClimbsRope ClimbsGround to Standing (G2S)
  • 6 M/UC2BP/U
  • 9 Deficit HSPUHSPUMod HSPU
  • 12 Cleans, 155/105#115/75#75/45#
  • 15 Thrusters, 155/105#115/75#75/45#
  • 18 Snatches, 125/85#95/65#75/45#
  • 21 OHS, 125/85#95/65#75/45#
  • 24  Rope T2BT2BHanging Leg Raise
  • 27 Wall Balls, 30/20# @ 10/9′20/14# @ 10/9’ – 14/10# @ 10/8
  • 30 D/U (ALL LEVELS)

Tuesday, September 30

Strength – Strict Press: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing – You are going to repeat the chipper today. The idea is to go as fast as possible each time. There is a 5:00 rest in between that should allow for a decent amount of recovery. Not that a sprint is going to be maintainable through the whole chipper each time, but a higher than regular pace should be the goal.

WOD
Speed Chipper for time (20:00 time cap for doing it 2x incl. rest)

  • 10 Burpees
  • 10 Tuck Jumps (Knees to hip height)
  • 10 Burpees
  • 10 T2BLeg Raises
  • 10 Burpees
  • 10 Box Jumps 24/20” – 20/16”
  • 10 Burpees
  • 10 Pull-ups – Mod. Pull-ups
  • 10 Burpees
  • 10 Wall Balls, 20/14# @ 10/9’14/10# @ 10/8’

5:00 rest

Wednesday, October 1

Strength – Ring Push-ups or Push-ups: Warm-up then 5 rounds of AMRAP in :15 with 1:00 rest after each round.

Briefing – On today’s chipper,  your ability to do the G2O exercise in relation to your Bodyweight (BW) % will dictate the color you do for the rest of the WOD. This is a classic style, long list of movements chipper. The volume is very high today. It starts with hard reps when the numbers are lower and finishes with easier movements on the high rep counts.

WOD
Endurance Chipper For Time (30:00 Cap)

  • 10 G2O @ 75%50%25% of BW
  • 20 KBS, 70/55#55/35#35/20#
  • 30 Goblet Squats, 70/55#55/35#35/20#
  • 40 Burpees
  • 50 OH Plate Lunges, 1 ct., 45# / 25# / 15# plates
  • 60 D/U150 Singles
  • 70 Mt. Climbers, 2ct. – 1 ct.
  • 80 JJ
  • 90 Stair steps (only count going up)
  • 100 Cal. Row

Thursday, October 2

Strength – Front Squat: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing – There is a very big difference between color groups today.  Be mindful that you can handle all the movements if you are trying to go blue or black. Stick to the color of your weakest movement.

WOD
20:00 Time Cap

  • 30 Wall Balls, 30/20# @ 10’/9′ – 20/14# @ 10/9’14/10# @ 10/8’
  • 30 Burpee pull-upsBurpees to 6″ targetBurpees
  • 30 Box Jumps, 30/24”24/20”20/16”
  • 30 KBS, 70/55#55/35#35/20#
  • 30 Clapping Push-upsH-R Push-upsMod Push-ups
  • 30 C2BPull-upsMod Pull-ups
  • 30 Alt. Pistol Squats – Prisoner Squats Squats

Friday, October 3

Strength – TGU ladder

Briefing – A hard style of WOD. We start with a couple rounds of burnout and THEN do the full chipper. Deduct :03 from your final time of the full chipper for every rep you do during the 2 AMRAPs.

WOD

  • 1 Rope Climb3 G2S
  • 10 Snatches, 95/65#65/35#
  • 100 D/U200 Singles
  • 10 Burpees
  • 1 Rope Climb3 G2S
  • 10 Thrusters, 95/65# 65/35#
  • 100 Core superset, 25 each of: T2B, KTE, Sit-up, Leg Raise
    (Blue do all 4 movements, Green do S/U and leg raises, 2x)
  • 10 Burpees
  • 1 Rope Climb3 G2S

WOD Sequence times:
2:00 on/2:00 off – AMRAP
4:00 on/4:00 off – AMRAP
Full Chipper – For Time

Final Score = Chipper Time – (AMRAP  Reps x 3)

Saturday, October 4

Strength – None

Briefing –  One of the few benchmark chipper WODs. We did this back in July. Check your results to compare. This will be a long WOD with (7) ¼ mile runs and 140 difficult reps. Careful with your choice of Deadlift weight, make sure you are not rushing the reps just because it is the first movement. With all the running and several of today’s reps you will want to mind your lower back and SMR when the WOD is over.

WOD

“Lumberjack 20”
(Start in heats 2:00 apart)
For time complete the following chipper: (Time cap of 25 minutes)

  • 20 Deadlifts, 275/185#185/115#115/75#
  • Run 400m
  • 20 KB swings, 70/55#55/35#35/20#
  • Run 400m
  • 20 Overhead Squats, 115/75#95/65#45/35#
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B – PullupsMod P/U
  • Run 400m
  • 20 Box jumps, 24/20″20/16”
  • Run 400m
  • 20 DB Squat Cleans, 45/30s30s/20s20s/12s
  • Run 400m

lumberjack-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.