Today: 21-15-9-15-21 wall balls and burpees
Today: 3rds: 200m farmer carry 10 goblet squats 200m run
Today: Skill: Overhead Squat *15 min OHS with medium weight METCON: 21-15-9 reps for time of: Overhead Squat 115,85 Hand release push up Pull-up
This blog is brought to you by: Stephanie Young and No Bull Nutrition One of the first questions I always seem to get from new clients is “what supplements should I be taking?” My answer is always the same:… Read more »
Today: Deadlift 6 x 2:00 3 reps @ 80% or 1RM Then: 27-21-15-9 reps for time of: Wallball 20,14 Clean & Jerk 95/65 *Clean and Jerk is a lighter weight. Goal is to have high intensity for this workout.
Today: Alternate movements Tabata- KB DL and V-ups 1 min. rest Tabata- Russian twist and burpees 1min. rest Tabata- T2B and chin ups
Today: Open Gym from 10-12 Here are some movements that are coming up this week to work on so you can get ahead of the game: Overhead squats Double Unders Handstand push-ups
Teams of two 5 min amrap of: (one person working at a time,cumulative between both teammates and broken up between teammates in any way) 35 Double Unders 200 meter run Then Team Fight Gone Bad 2 rounds Switch off each minute… Read more »
Today: “JT” 21-15-9 HSPU *scaled to strict DB press ring dips *scaled to bench or box dips pushups
Today: 2000 meter row 3min rest 100 situps
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)