Strict Press 5-5-5-5-5 then.. For time: 1000 m row 50 thrusters 45/35 30 burpees over erg
Today: EMOM for 10 Minutes: 1 Heavy Strict Press Build to 90%+ over the 10 minutes METCON: 4 Rounds for time of: 400m run 50 Air Squats
Today: 4 Rounds Run 200m 15 DB Thrusters 20 Jumping Pull-ups
Today: Strength: Deadlift for a heavy 3rep METCON: 12 Minute AMRAP Run 200m 14 bar facing burpees 7 overhead squats (115,75)
January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Today classes are at 9:30am and 3:30pm only. Today: 1 hang clean + 1 front squat AHAP METCON 3 rounds for time 21 SDHP (75,55) 21 Wall Balls
Open gym from 10-12 today!!
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Today: 18min AMRAP 8 seated wall balls 15 air squats 200m wall ball carry
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 of 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.
20 Deadlifts (275lbs)
20 KB swings (2pood)
20 Overhead Squats (115lbs)
20 Pullups (Chest to Bar)
20 Box jumps (24″)
20 DB Squat Cleans (45lbs each)