April 12, 2017 Wednesday
Strict Press 1x5 at 75% 1RM Strict Press 1x5 at 80% 1RM Strict Press 1x5 at 85% 1RM Rest as needed between sets.View Results
For time: 5 Bear Complexes, 135/95 lbs 10 Double Unders (3 1 Single Unders)s 5 Bear Complexes, 135/95 lbs 20 Double Unders (3 1 Single Unders)s 5 Bear Complexes, 135/95 lbs 30 Double Unders (3 1 Single Unders)s 5 Bear Complexes, 135/95 lbs 40 Double Unders (3 1 Single Unders)s 5 Bear Complexes, 135/95 lbs 50 Double Unders (3 1 Single Unders)sView Results
April 11, 2017 Tuesday
300m row 10 each: Ring pull ups Push up to down dog Runners lunge w/sunrise Wall facing squat Wall slides Scapular pull up Banded pull aparts - overhand and underhand, keep elbows "glued" to ribcage Banded Passthrus - same as PVC passthrus but with a band :-)
Weighted Pull-up 1x5 at 75% 1RM Weighted Pull-up 1x5 at 80% 1RM Weighted Pull-up 1x5 at 85% 1RM Rest as needed between sets.View Results
Scaling options for those not doing weighted pull-ups yet: Elevated ring rows Banded pullups, strict w/ decreasing assistance each set
Row 2000 m This is an all out effort for time.View Results
Starting at the 1:00 minute mark, you will do 5 burpees every minute on the minute until you complete 2000M...and you'll like it too!! :-)
4 rounds for time of: 15 Hollow Rocks 15 SupermenView Results
Begin shortly after finishing your row. We will not be recording time for this one. Work on core control and limit momentum doing the work.
April 10, 2017 Monday
200m run 20m each: Butt kickers Frankensteins Carioca X 2 Front lunge w/reach Prisoner duck walk 10 reps each: Push up to down dog Spidermans Wall facing squats Core: Around the world plank hold (30s each position) Barbell: 5 x Curtis Ps (power clean+front rack lunge x 2 + push press)
Back Squat 1x5 at 75% 1RM Back Squat 1x5 at 80% 1RM Back Squat 1x5 at 85% 1RM Rest as needed between sets.View Results
In 20 mins do: 100 Air Squats then in the remaining time, AMRAP of: 10 Front Rack Lunges, 95/65 lbs 10 Push Press, 95/65 lbs Run Sprint, 200 mView Results
April 08, 2017 Saturday
For time: 100 Bumper Plate BurpeesView Results
Partner up! One person works at a time.
Row 2000 m This is an all out effort for time.View Results
Partner up again! One person will plank while the other is rowing. When the planker drops, the rower must stop and switch.
Complete as many rounds as possible in 45 mins of: 5 Pull-ups 10 Push-ups 15 Air SquatsView Results
Total time of the entire session is 45 minutes including the burpees and the rower. With the time remaining after the row, one person will run 400M while the other is doing 5/10/15. When the runner returns, partners will switch. Good times will be had by all!
April 07, 2017 Friday
300m row 10 each: Ring pull ups push up to down dog scorpions single leg toe touch PVC pass throughs Barbell: 5 x Jefferson curls 3 rounds: 5 x RDL 5 x high pull 5 x bent over row
Record your best Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
Move all the weight!!
3 rounds, each round for time, of: 30 Push-ups 5 Rope Climbs Rower, 500 m Rest 3 mins between each round.View Results
No knee pushups. We will be using bars setup on the squat racks for modification. Scaling for rope climbs: 8 floor to standing pulls (and "climb" back down) starting from a lying position.
April 06, 2017 Thursday
200m run 20m each: butt kickers Frankensteins carioca x 2 front lunge w/twist broad jump 10 each: Ring pull ups push up w/rotation runners lunge single leg toe touch PVC pass throughs PVC OHS Barbell: 5 x Jefferson curls 3 rounds: 5 x RDL 5 x squat clean 5 x OHS
For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Chest-to-bar Pull-ups Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run, 400 m 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.View Results
Modify weights as needed. Wear flannel for bonus points:-)
April 05, 2017 Wednesday
500m row 10 each: Walk out w/push up Runners lunge w/sunrise Hanging knee raise Banded pull aparts - overhand and underhand PVC pass throughs PVC OHS Barbell: 5 x Hang power clean + Front squat + power clean + Strict press
Record your best Strict Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
Bar will be taken from rack. No dip or hip movement.
3 rounds, 1 min per station, of: Front Squat, 135/95 lbs Rest 1 min Toes-to-bar Rest 1 min Power Clean, 135/95 lbs Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.View Results
L2: 115/75 L3: 95/55 Scaling for T2B: hanging knee raises
April 04, 2017 Tuesday
200m run Carioca x 2 High knee skips Backwards skip w/rotation Front lunge w/reach Lateral Lunge ---then--- 10 each: Ring row Push up to down dog Runners lunge w/sunrise Wall facing squat Wall slides Scapular pull up
Record your best Weighted Strict Pull-up 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
If you cannot do a strict pullup we will determine the least amount of assistance necessary to get your chin over the bar using bands. No kipping allowed.
Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-upsView Results
L2-Ring pullups L3-TRX rows
April 03, 2017 Monday
Mobility: Couch stretch - 20s each leg x 2 Glute Bridges x 10 Scorpions x 10 3 rounds: 10 Ball slams - 20/10 10 Goblet squats w/slam ball 10 OH walking lunges Core: Side plank 30s each side x 2 Barbell: 5 x Power Snatch + Back Squat + Snatch Balance + OHS
Record your best Back Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
We are looking for below parallel with quality form
Complete as many rounds as possible in 15 mins of: 5 Power Snatches, 135/85 lbs 10 Kettlebell Swing (American)s, 70/53 lbs 15 Burpee Box JumpsView Results
L2: 115/75, 53/35 L3: 95/55, 44/26
April 01, 2017 Saturday
For time: 94 Deadlifts, 135/95 lbs 95 Push-ups 96 Hang Power Cleans, 135/95 lbs 97 Sit-ups 98 Push Press, 135/95 lbs 99 Air SquatsView Results
NOT a partner workout. Git 'er dun!!
March 31, 2017 Friday
200m run 20m each: high knee skip backwards skip w/hip rotation butt kickers broad jumps Inside: 10 each Ring rows Push up w/rotation V ups Spidermans/runner's lunge Squat jumps Walking lunges Core: 30s each X 2 Hollow Rocks Supermans Barbell: 3 rounds 5 Push Press 5 Front squats
For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double UndersView Results
March 30, 2017 Thursday
200m run 20m each: Butt kickers Frankensteins Carioca x @ Front lunge w/reach Lateral lunge Inside: 10 each Push up to down dog Spiderman/Runner's lunge Ring Rows Wall facing squats Barbell: 5 x Jefferson curls 5 x Bear complex (Power clean + front squat + push press + back squat + BTN push press)