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Another 50

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CrossFit Spokane – CrossFit

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Warm-up

Jump Rope Complex

1/2 Tabata (20sec/10sec)

Pass Through

Ring Row

Push Up

Sit Up

Squat

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Skill Work

Kip/Butterfly Swing/Pull Up

Workout

Metcon (Time)

For time

50 jumping alternating lunges (50 total)

50 pull-ups

50 push presses 95/65

50 back extensions

50 burpees
RX+) 135/95

RX) 95/65

Lvl1) 65/35, Stationary Lunge

Extra work

10 second Push Up Test (AMRAP – Reps)

10 second Push Up Test

RX+-Ring Push Ups

911 workout

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CrossFit Spokane – CrossFit

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Warm-up

1 round

run/ Bike/ Row 1-3 min

10-15 each

Pass Through

Ring Row

Wall Ball

T2B

Stretch as needed

Do anything else you need to warm up

Workout

9/11 Workout (Time)

The 9/11 workout

(1 rep and meter for each person murdered that day 3,497)

1600m run

1000m row

250 squats

200 push ups

150 Sit ups

100 KBS

60 box jumps

50 pull up

50 wallballs

30 HSPU

7 rope climbs
This was intended to be done in teams of 2-3 people.

Feel free to go at it solo if you want to.

Each year a few brave people attempt it by themselves.


Juvy’s Good By (Lumberjack 20)

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CrossFit Spokane – CrossFit

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Warm-up

“Whip It” Burpee Warm Up (Whip it real good)

Then

1-2 rounds

10 pass throughs

10 OHS

10 db Thruster

10 Pull ups or Ring Row

10 KBS

Stretch as you go

Workout

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
This is a 4 person Team Workout.

Sandbag used for the Run

80 reps each movement for the team of 4

Recovery / Skill

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CrossFit Spokane – CrossFit

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Warm-up

Foam Roll

Fish Game

or

Run/Bike 4 min

1-2 rounds 10-15 each

Pass Through

OHS

Cuban Press

Ring Row or pull up

GHD Sit Up

STRETCH as you go

Fish Game (AMRAP – Reps)

Fish Game

(Concept 2 Rower)

Skill Work

Muscle Up Progression / Practice

Workout

Metcon (Time)

10 strict Pull Up/Dip

50 double-unders

10 strict Pull Up/dip

40 double-unders

10 strict Pull Up/dip

30 double-unders

10 strict Pull Up/dip

20 double-unders

10 strict Pull Up/dip

10 double-unders
RX+) DU’s/ MU (5,4,3,2,1)

RX) DU’s / Pull Ups

Lvl1) Single or DU, Bands or ring row

15 min push press/ deadlift

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

8 mins. of:

50 DUs

5 high box jumps

6 T2B

7 goblet squats

8 banded good mornings

10 pass throughs

Skill Work

Shoulder Press (1-1-1-1-1)

Push Press (2-2-2-2-2)

Push Jerk (3-3-3-3-3)

Workout

15 min Push/Pull Test (Weight)

lift as much weight as possible in 15min w/Deadlift and Pushpress (S2OH)
This can be done individually or teams of 2 or 3 people.