July 11, 2018 Wednesday
Muscle-ups or MU Progression Practice
Muscle-ups 5x2 Rest as needed between sets.
View Results* Work on kip, use as a warm-up for WOD
Muscle-up Progression 5-5-5
Muscle-up Progression 5-5-5 Pick a starting point that you can work from. Each week, raise the rings a little higher.
View ResultsSkill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression Rope Climb Focus on foot lock and technique. This is not a timed workout.
View Results* Choose MU or Rope Climb focus
AMRAP 12 mins: Run, Muscle-ups and Rope Climbs
Complete as many rounds as possible in 12 mins of: Run, 200 m 5 Muscle-ups 2 Rope Climbs, 15 ft
View Results* Scale to 5 Ring Dips or 5 MU Transitions and 4 Supine Rope Climbs each round
July 10, 2018 Tuesday
Lifting: Bench Press and Deadlifts
Bench Press 3-3-3-3-3, using heaviest weight per set Deadlift 3-3-3-3-3, using heaviest weight per set
View Results* Alternate BP and DL (Touch and Go). Use mats for DL, no drops.
Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
For time: 25 Deadlifts, 225/155 lbs Rest 1 min 50 Toes-to-bars Rest 1 min 25 Handstand Push-ups Rest 1 min 100 Double Unders
View Results* Touch and Go DL. No drops, use mats.
July 09, 2018 Monday
Back Squat 5-5-5
Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsRunning Cindy
Complete as many rounds as possible in 20 mins of: Run, 400 m 3 rounds of: 5 Pull-ups 10 Hand Release Push-Ups 15 Air Squats
View ResultsJuly 07, 2018 Saturday
Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars
For time: Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft 200 Double Unders 100 Toes-to-bars 200 Double Unders Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft
View Results* As a team of 2, alternate work with your partner while one rests.
July 06, 2018 Friday
AMRAP 15 mins: Run, Wall Balls and Box Jumps
Complete as many rounds as possible in 15 mins of: Run, 200 m 15 Wall Balls, 20/14 lbs 15 Box Jumps, 24/20 in
View ResultsJuly 05, 2018 Thursday
Back Squat 7-7-7
Back Squat 7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsFT: Rows and AbMat Sit-ups
For time: Row, 500 m 50 AbMat Sit-ups Row, 400 m 40 AbMat Sit-ups Row, 300 m 30 AbMat Sit-ups Row, 200 m 20 AbMat Sit-ups Row, 100 m 10 AbMat Sit-ups
View ResultsJuly 04, 2018 Wednesday
Lumberjack 20
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* Choose Solo or Team version. Deload bar as you go. KB (70#/53#)
Team Lumberjack 30
For Time: 30 Deadlifts 400 m Run 30 Kettlebell Swings 400 m Run 30 Overhead Squats 400 m Run 30 Burpees 400 m Run 30 Pull-up (chest-to-bar)s 400 m Run 30 Box Jump (24 in.)s 400 m Run 30 Dumbbell Squat Cleans 400 m Run Post total time.
View Results* Choose Team or solo version. Run as a team, break up reps with your partner. Only one bar and DB’s per team, choose wisely. Deload bar from DL to OHS.
July 03, 2018 Tuesday
Push Press 2-2-2-2
Push Press 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 RFT: Runs, Push Press and Front Squats
3 rounds for time of: Run, 400 m 15 Push Press, 95/65 lbs 15 Front Squats
View ResultsJuly 02, 2018 Monday
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* Complex. (Use mats)
3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees
For 3 cycles: AMRAP in 4 mins of: 30 Double Unders 15 Hang Power Snatches, 75/55 lbs 9 Lateral Burpee (Over Barbell)s Rest 2 mins between each cycle. For each cycle restart the AMRAP.
View Results* Post rounds for EACH cycle
June 30, 2018 Saturday
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As A Team of 2, Complete For Time: 800m Run (as a team) 40 Power Clean & Jerks (135#/95#) 20 Box Jumps (30"/24") 400m Run (as a team) 30 Power Clean & Jerks 30 Box Jumps 200m Run (as a team) 20 Power Clean & Jerks 40 Box Jumps * Alternate reps as needed with your partner, box jumps must stand up on top of box ** One bar, one box Post total time.
View ResultsJune 29, 2018 Friday
Weighted Pull-up or Strict Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* Choose Weighted or Strict (bodyweight)
Strict Pull-ups: 5x3
Strict Pull-ups 5x3 Rest as needed between sets.
View Results* Choose sets of Weighted x3 or Strict x3
FT: Rows, Wall Balls and Pull-ups
For time: Row, 1000 m 50 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups
View ResultsJune 28, 2018 Thursday
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set Overhead Squat 1-1-1-1-1, using heaviest weight per set
View Results* Use mats. Complex 1+1
3 RFT: Run, Overhead Squats and Toes-to-bars
3 rounds for time of: Run, 400 m 30 Overhead Squats, 75/55 lbs 20 Toes-to-bars
View ResultsJune 27, 2018 Wednesday
Thruster: 3RM
Record your best Thruster 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.
View Results* From rack. Use mats in case of drops.
AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs
Complete as many rounds as possible in 20 mins of: 10 Medicine Ball Cleans, 20/14 lbs 15 Box Jumps, 24/20 in Run, 400 m
View ResultsJune 26, 2018 Tuesday
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set Bent Over Barbell Row 6-6-6, using heaviest weight per set
View Results* Alternate movements. DL are touch and go, no drops. Use two bars and share for BBOR.
5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups
5 rounds for time of: 5 Muscle-ups 10 Deadlifts, 225/155 lbs 25 AbMat Sit-ups
View Results* Sub 10 Ring Dips each round for MU. DL are Touch and Go, use mats.
June 25, 2018 Monday
Back Squat 10-10-10
Back Squat 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results