Today: 4 Rounds for time of: 40 Calories, Row 40 Push-ups 40 Front Rack Lunge 115,85 4 Rope Climbs, 15 ft
Strength: Squat (Deload) 4 x 2 front+4 back @ 60% BS 1RM METCON 3 Rounds for time of: 30 Double-unders 21 Wallball Shots 20,14 30 Double-unders 15 Box Jumps 24,20 30 Double-unders 9 Hang Power Cleans 135,95
Today: Muscle up work Then: For time: 5 mins max thrusters 95,65 5 minutes rest 4 mins max thrusters 95,65 4 minutes rest 3 mins max thrusters 95,65 3 minutes rest 5 mins AMRAP muscle ups
Sugar Consumption To nutritional experts, added sugar is believed to be the single worst ingredient in the modern diet. This comes as no surprise since added sugar is known for providing calories with no added nutrients and can actually damage… Read more »
Today: Clean and Jerk work for 10-15 minutes Then: On the 2 minute for 20 minutes: 1 Squat Clean + 1 Front Squat + 1 Jerk Then: Amrap 5 minutes of: Squat Clean & Jerk 185/135
Today: Squat: 6 x 2 front +4 back @ 80% BS 1RM METCON: EMOM 16 minutes of: Even: Row 10 Calories Odd: 30 unbroken DU’s
Today: Open Gym. Come work on a skill or make-up a WOD with a friend!
Partner AMRAP 25 Minutes @10\15 minute mark both teammates run 400m The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats… Read more »
Saturday, October 8th For time: Cash in: 1000 m row 4rds: 10 ring dips 10 goblet squats Cash out: 500 m row
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)