5/25/13
4 Rounds
3 min AMRAP:
- 20 Ground 2 overhead w/ plate
- 15 Squats
- 10 pushups
- 5 Burpees Pullups
- 3 Deadlift
- As many 10m shuttle runs in remaining time
Rest 3 min
L1: 45/35, 185/135 L2: 35/25, 155/115
Posts By CrossFit Evviva
0 WOD
0 WOD
5/24/13
Happy Birthday Matt!!
Join us at the pot luck tonight @ 6pm! Bring food and drink and come watch Matt get his hair cut!
Partner Workout! One person working at a time.
Buy in: 100 Double unders
5 rounds of:
- 30 KB swings
- 30 DB push press
Every 3 min, both partners must stop and run 200m!
L1: 53/35, 35/25 L2: 35/25, 30/20
0 WOD
5/23/13
Thunder Thighs Thursday!
Front squats: 2-2-2-2-2-2
then…
5 min AMRAP:
- 7 Power snatch
- 7 Burpee over the bar
L1 75/55 L2: 65/45 L3: 45/20
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0 WOD
5/21/13
Skill/Strength:20 min to bulid to the heaviest weight you can of
- 1 Clean + Jerk
7 min AMRAP:
- 3 Squat Cleans
- 6 HR Pushups
- 9 Toes to Bar
L1 (155/115) L2 (135/95) L3 (50% of 1RM)
0 WOD
5/20/13
Skill/Strength: 2 Turkish getups, 7 min EMOM
For total reps:
- 3 min of wall balls
- 3 min DB snatch (alternating)
Rest 1 min
- 2 min of wall balls
- 2 min of DB snatch
Rest 1 min
- 1 min of wall balls
- 1 min of DB snatch
Rest 1 min
- 400m run
L1: 20/14 WB, 45/35 DB L2: 14/12, 35/25 L3: 12/8, 25/15
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5/17/13
Partner Workout!
20 min AMRAP:
- 5 Power Cleans
- 5 Front Squats
- 5 Jerks
- 10 Pull-ups
Partners alternate each round!
L1: 135/95 L2: 115/75 L3: 95/65
11am all-comers WOD
Partner Workout!
15 min AMRAP:
- 10 burpees
- 5 box jumps
- 10 ball slams
- 5 box jumps
Partners alternate each round!
0 WOD
5/17/13
Skill/Strength: Handstand pushups, 3 x ME
Partner Workout!
20 min AMRAP:
- 20m Tire drag
- 20m Overhead plate lunges
- 20 Ball slams
- 20 Situps
- 200m run
Partners alternate each exercise!
L1: TD 70/45, OHL 45/25, BS 30/20 L2: 45/25, 25/10, 20
0 WOD
5/15/13
Thunder Thighs Thursday!
Front Squats 3-3-3-3-3 (85-90%)
then…
15-12-9-6-3 reps of:
- Shoulder to Overhead
- Pull-ups
30 Double unders after each set! 12 min Time Cap!
L1:135/95 L2:115/75 15 DU L3: 95/65, 50 Singles
0 WOD
5/15/13
Skill/Strength: Pistols EMOM 7 min 2-6 reps
For Time:
21-15-9
- Deadlift
- Burpee Box Jump Overs
L1(225/155, 24/20″) L2 (185/135, 24/20″) L3 (50% 1RM, 16/12″)
0 WOD
5/14/13
Skill/Strength: 10min to find the heaviest possible weight of: 1 Clean pull+1 Hang clean+1 front squat+ 1 Jerk
For time:
5 Rounds of “Cindy”
- 200m Plate carry
5 Rounds of “Cindy”
- 200m Plate carry
5 Rounds of “Cindy”
- 200m Plate carry
One round of “Cindy” = 5 Pullups, 10 Pushups, 15 Squats
L1: 45/25 L2: 25/10 25 min Time Cap!
0 WOD
5/13/13
Skill/Strength: 5 Toes 2 bar, 10 min EMOM
10 min AMRAP:
- 3 Hang power snatch
- 6 Overhead squats
- 9 Box jumps
L1: 95/65, 24″/20″ L2: 75/55, 20″/16″ L3: 65/45, 16″/12″
0 WOD
5/11/13
“Nate”
20 min AMRAP of:
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell swings
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
L1: 62/53 L2: 53/35, Chest 2 bar pull-ups L3: 35/25, pull-ups
0 WOD
5/10/13
Happy Birthday to Jan Neal, the best mamma in the world!
Skill/Strength: 3 Power snatch, 7 min EMOM
Oregon Winter Games 2013 Partner Workout!
As a team, each person must row 500m-400m-300m-200m-100m. While one person rows, the other must hold a barbell in the rack position. If you drop the barbell the your partner must stop rowing until you get it back in the rack position. Partners switch back and forth until each have completed all distances.
L1: 135/95 L2: 115/85 L3: 95/75
0 WOD
5/9/13
Thunder Thighs Thursday!!
Front Squats: 5-5-5-5-5
then…
21-15-9 reps of:
- Pull ups
- Burpees
7 min time cap!
0 WOD
5/8/13
Skill/Strength:Muscle ups/ Dips, 3 x ME
For time:
- Run 1 mile
- 50 Box jumps
- 40 Situps
- 30 OH Plate Lunges
- 20 Wall Balls
- 10 Burpees
L1: 24″/20″, 45/25 plate, 20/14 WB L2: 20/16, 25/10 plate, 14/10 WB L3: 18″/12″, 10lb plate, 12/8 WB
0 WOD
5/7/13
Skill/Strength: Weighted Pullups, 3-3-3-3-3
5 rounds:
- 10 Deadlifts
- 25 Double unders
L1: 155/115 L2: 135/95 L3: 115/75
0 WOD
5/6/13
Skill/Strength: 2 Power cleans, 7 min EMOM
“The Chief”
3 min AMRAP of:
- 3 Power cleans
- 6 Push-ups
- 9 Squats
- Rest 1 minute.
Repeat for a total of 5 Rounds
L1: (135lb/95lb). L2: (115/75). L3: (95/55)
0 WOD
5/3/13
Saturday Team Workout!
Teams of 4
“PICK YOUR POISON”
- Choice # 1 – Run or Row? — 800m relay run (200m each teammate) OR 800m relay row (200m each teammate)
Station = 15 KB Swings 15 Wall Balls 15 Sit-Ups 15 Box Jumps (one member at each station. Rotate when everyone is done with the 15 reps.)
- Choice # 2 – Push or Pull? – 40 HR Push-Ups or 30 Pull-Ups
Station = 15 KB Swings 15 Wall Balls 15 Sit-Ups 15 Box Jumps (one member at each station. Rotate when everyone is done with the 15 reps.)
- Choice # 3 – Top or Bottom? (two barbells per team) — 20 Shoulder to Overhead(115/75) or 20 Hang Cleans (115/75)
Station = 15 KB Swings 15 Wall Balls 15 Sit-Ups 15 Box Jumps (one member at each station. Rotate when everyone is done with the 15 reps.)
- Choice # 4 – Jump or Drop? — 50 Jumping Lunges or 30 Burpees
Station = 15 KB Swings 15 Wall Balls 15 Sit-Ups 15 Box Jumps (one member at each station. Rotate when everyone is done with their 15 reps.)
- Choice # 5 – Crawl or Hang? — 10 (10m) Bear crawls or 25 Toes to Bar
This WOD is broken into two components – Set stations and Strategic choices. Team members will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammates to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise.
Choose one of the two tasks; each member must complete the assigned number of reps.
Stations: L1 (53/35 KB) (20/14 WB) (24″/20″) L2: (35/25) (14/12) (20″/16″)
0 WOD
5/3/13
Skill/Strength: Power Snatch
2 Power Snatch EMOM 7 min
Partner Workout!
15 min AMRAP
- 5 Hang Power Snatch
- 10 Box Jumps
- 5 HSPU
One person working at a time. Partners will alternate full rounds
L1 ( 95/65, 24/20″) L2 (75/55, 20/16″) L3 (65/45, 16/12″, HR Pushups)
0 WOD
5/2/13
Back Squats 1-1-1-1-1-1-1
then…
Fot time:
- 60 Thrusters
Every time you drop the bar, you must do 5 burpees over the bar. 5 min time cap!!
L1: 95/65 L2: 75/55 L3: 65/45
0 WOD
5/1/13
HAPPY BIRTHDAY LISA!!
“Nicole”
20 min AMRAP:
- 400m run
- Max effort pull-ups
0 WOD
4/30/13
Skill/Strength: 7 min EMOM 2 Strict Press (compare to 4/19/13)
For time:
- 50 Double Unders
- 12 Man Makers
- 50 Double Unders
- 9 Man Makers
- 50 Double Unders
- 6 Man Makers
- 50 Double Unders
- 3 Man Makers
L1 (45/35) L2 (25 Double Unders, 35/25) L3 (150 Singles, 25/15)
0 WOD
4/29/13
Skill/Strength: 1 clean pull, 1 power clean, 1 front squat, 1 jerk (barbell complex) Take 15 min to find the heaviest weight possible without dropping the bar.
L1:
4 min AMRAP:
- 15 Wall balls (20/14)
- 1 Rope climb
Rest 4 min, 3 Rounds
L2:
4 min AMRAP:
- 15 Wall balls (20/14)
- 15 SDLHP w/ kb (53/35)
Rest 4 min, 3 Rounds
L3:
4 min AMRAP:
- 15 Wall balls (14/10)
- 15 SDLHP w/ kb (35/53)
Rest 4 min, 3 rounds
0 WOD
4/27/13
Partner Workout!! Perform in teams of two or GO AT IT ALONE!
“Lumberjack 20″
- 20 Deadlifts
- Run 400m
- 20 KB swings
- Run 400m
- 20 Overhead Squats
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps
- Run 400m
- 20 DB Squat Cleans
- Run 400m
L1 (DL 275/185, KB 70/53, OHS 115/75, DB Sqt Cln 45/30)
L2 (DL 225/155, KB 53/35, OHS 95/65, DB Sqt Cln 35/25)
L3 (DL 70% , KB 35/25, OHS 75/45, DB Sqt Cln 25/15)
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.
0 WOD
4/26/13
Skill/Strength: Going through all the movements of the WOD
Partner WOD!
- 150 Pullups/ 50 muscle ups
- 150 Push jerk
- 150 Situps
Partners can partition the reps any way they like!
L1: 135/95 L2:115/75 L3: 95/55
0 WOD
4/25/13
Back squats 3-3-3-3-3-3 (85-90%)
then…
7 min AMRAP:
- 7 Power snatch
- 14 Burpees over the bar
- 21 Squats
L1: 95/75 L2: 75/55 L3: 65/45
0 WOD
4/24/13
Outdoor Workout!
Meet at Evviva, then we will run to Skinner’s Butte park (by the whale)
Skill/Strength: Wheelbarrows/ Handstand walks
- “Texas push up challenge”- (For time: Complete1 pushup, stand up, 2 pushups, stand up, etc. increasing by 1 rep until 10.)
Rest 2 min…then….
- “Death by shuttle run”-(With a continuously running clock perform one 10m sprint on the first minute, perform two 10m sprints on the second minute, perform three 10m sprints on the third minute, and continue in this fashion until you are unable to complete the prescribed amount of sprints in that minute. Touch the ground behind the 10m line each time.
0 WOD
4/23/13
Skill/Strength: Thruster technique -then-15 min to build to a heavy double.
10 min AMRAP:
- 10 Thrusters
- 30 Double unders
L1: 95/65 L2: 75/55 L3: 55/45
0 WOD
4/22/13
Skill/Strength:Muscle ups/Ring Dips
10 min EMOM (Athlete chooses from 1-5 reps per min.)
L1- Muscle up + 1-5 Dips
L2- Muscle up transition drill + 1-5 Dips
L3 -Ring Dips 1-5
“Helen”
3 rounds for TIme
- 400 m run
- 21 KB swings
- 12 pullups
OR
“Rowing Helen”
3 rounds for Time
- 500 m Row
- 21 KB swings
- 12 pullups
L1 ( KB 53/35) L2 (KB 35/26, Jumping pullups) L3 ( KB 26 russian, Jumping pullups)
0 WOD
4/20/13
Partner Hero WOD! Partners alternate full rounds or GO AT IT ALONE!
“Holleyman”
30 rounds of:
- 5 Wall Balls
- 3 HSPU
- 1 Power clean
L1: WB (20/ 14), PC (225lb/155lb) L2: WB (14/10), PC (80% of max) L3: WB (12/8), PC (80% of max) (HR push ups)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
