BU CrossFit

WOD

bucrossfit@yahoo.com (Mike Livergood) — Thu, 10 Dec 2009 06:00:00 +0000

Let's try this again today, Snow is out of here. Dig yourself out and come on in.

Split Jerk 1-1-1-1-1-1-1 reps

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WOD

bucrossfit@yahoo.com (Mike Livergood) — Wed, 09 Dec 2009 06:00:00 +0000

The gym will be closed today due to inclement weather. Stay tuned for updates

Split Jerk 1-1-1-1-1-1-1 reps

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Beauty in Strength - The CrossFit Journal.

WOD

bucrossfit@yahoo.com (Mike Livergood) — Tue, 08 Dec 2009 06:00:00 +0000

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

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Atomic CrossFit

"The Black and Blue CrossFit Competition" - CrossFit Journal preview video ... [wmv] [mov]

WOD

bucrossfit@yahoo.com (Mike Livergood) — Mon, 07 Dec 2009 06:00:00 +0000

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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Kuwait

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.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.

Rest Day

bucrossfit@yahoo.com (Mike Livergood) — Sun, 06 Dec 2009 19:00:00 +0000

Rest Day

bucrossfit@yahoo.com (Mike Livergood) — Sat, 05 Dec 2009 06:00:00 +0000

WOD

bucrossfit@yahoo.com (Mike Livergood) — Fri, 04 Dec 2009 06:00:00 +0000

5 rounds for time of:

21 Pull ups
15 Overhead squats 95lbs

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Val and Mike hammer away on the GHD.

WOD

bucrossfit@yahoo.com (Mike Livergood) — Thu, 03 Dec 2009 06:00:00 +0000

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

WOD

bucrossfit@yahoo.com (Mike Livergood) — Wed, 02 Dec 2009 06:00:00 +0000

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

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Charity Vale, CrossFit Snohomish, 35lb "one-arm" pull-up

A Conversation with Barry Sears, Part 3 Inflammation CrossFit Journal preview video ... [wmv] [mov]

WOD

bucrossfit@yahoo.com (Mike Livergood) — Tue, 01 Dec 2009 06:00:00 +0000

Front squat 3-3-3-3-3 reps

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BU at NAIA National Tournament, Fresno, CA
BU Bruins excellent season I look forward to having you back in the gym.

WOD

bucrossfit@yahoo.com (Mike Livergood) — Mon, 30 Nov 2009 06:00:00 +0000

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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Compare to: 090223

These are squat not power snatches.

Rest Day

bucrossfit@yahoo.com (Mike Livergood) — Sun, 29 Nov 2009 06:00:00 +0000

Rest Day

bucrossfit@yahoo.com (Mike Livergood) — Sat, 28 Nov 2009 18:57:00 +0000

WOD

bucrossfit@yahoo.com (Mike Livergood) — Fri, 27 Nov 2009 06:00:00 +0000

Four rounds for time of:

Walking lunge 50 meters
Sit-ups, 50 reps

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Compare to: 091021

WOD

bucrossfit@yahoo.com (Mike Livergood) — Thu, 26 Nov 2009 06:00:00 +0000

5 Rounds for time of:

9 Hand Stand Push ups
25 Squats

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Lumberjack CrossFit at Fort Hood (TX).

Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Dec 5th, we have a chance to show our support for them by doing the "Lumberjack 20." Learn more here. It's time to take care of our own. Please join us.

WOD

bucrossfit@yahoo.com (Mike Livergood) — Wed, 25 Nov 2009 06:00:00 +0000

The Gym will be closed Thursday and Friday enjoy Thanksgiving Day.
WOD's will be posted Thursday and Friday.

5 Round for time of:
12 Front squat 135lbs
21 Pull ups

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WOD

bucrossfit@yahoo.com (Mike Livergood) — Tue, 24 Nov 2009 06:00:00 +0000

As Many Rounds as Possible in 20 minutes of:
12 Ring Rows
15 Box jumps
20 Kettle bells swing 1 1/2 pood

Post the number of rounds completed:

WOD

bucrossfit@yahoo.com (Mike Livergood) — Mon, 23 Nov 2009 06:00:00 +0000

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post your time to comments:

Rest Day

bucrossfit@yahoo.com (Mike Livergood) — Sun, 22 Nov 2009 22:49:00 +0000

Rest Day

bucrossfit@yahoo.com (Mike Livergood) — Sat, 21 Nov 2009 22:51:00 +0000

WOD

bucrossfit@yahoo.com (Mike Livergood) — Fri, 20 Nov 2009 06:00:00 +0000

Push Press 1-1-1-1-1-1-1 reps.

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Compare to: 090818

WOD

bucrossfit@yahoo.com (Mike Livergood) — Thu, 19 Nov 2009 06:00:00 +0000

5 rounds for time of:
50 Double unders
225lb Deadlift 11 reps

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WOD

bucrossfit@yahoo.com (Mike Livergood) — Wed, 18 Nov 2009 06:00:00 +0000

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to: 090430

WOD

bucrossfit@yahoo.com (Mike Livergood) — Tue, 17 Nov 2009 06:00:00 +0000

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

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WOD

bucrossfit@yahoo.com (Mike Livergood) — Mon, 16 Nov 2009 06:00:00 +0000

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to: 090928