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Archive for September, 2012

Workout of the Day: Sunday 9-16-2012

Strength WOD: Front Squats x 30 (record total weight)

METCON: Compete for time, spit up any way: (Max 20:00)

  • 100 Lunges (45/35 held anyway)
  • 100 Power Snatch (65/35)
  • 100 Burpees (jump on plate, 45)

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Workout of the Day: Saturday 9-15-2012

8:00 WOD: “RJ” 5 rounds for time:

  • Run 800 meters
  • 15 ft Rope Climb, 5 ascents
  • 50 Push-ups

Robert J. Cottle

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them. First posted 22 June 2010


9:00/10:00 Free WOD’s: AMRAP 30:00

  • Run 200m
  • 20 Sit Ups
  • 20 Squats
  • Rest 30 sec.
  • Row 250m
  • 20 Push Ups
  • 20 Lunges
  • Rest 30 sec.

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Workout of the Day: Friday 9-14-2012

Strength WOD: Bench Press, 4 rounds at BW for max reps. (15:00 Max)


METCON: Complete for time, split up any way: (Max 13:00)

  • 75 Wall Ball Shots (20/15)
  • 150 Double Unders (E: 50 Triple Unders)


FUNWOD: 3 x Prowler Push between the speed bumps (4 x 45’s/2 x 35’s)

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Workout of the Day: Thursday 9-13-2012

Strength WOD: Hang Snatch 3-3-3-3-3-3 (record Max)

Adv. METCON: “Amanda” 9-7-5 reps for time of:

  • Muscle Ups
  • Snatch (squat or power, 135/95)


Reg. METCON: 20-20-20 reps for time of:

  • Pull Ups
  • Ring Dips
  • Power Snatch (95/65)

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Workout of the Day: Wednesday 9-12-2012

WOD: “LUMBERJACK 20″ Complete for time:

  • 20 Deadlifts (275lbs/175)
  • Run 400m
  • 20 KB swings (70/44)
  • Run 400m
  • 20 Overhead Squats (115lbs/80)
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 Pullups (Chest to Bar)
  • Run 400m
  • 20 Box jumps (24″/20″)
  • Run 400m
  • 20 DB Squat Cleans (45lbs (ea)/25)
  • Run 400m


On Nov. 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. First posted 5 December 2009

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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