Monday, November 30, 2009 Hero

We are taking part in the fundraiser for one of our affiliate brothers who lost four of our soldiers at Fort Hood. This will take part on Sat. Dec. 5th at the 8am class. More info to fallow.Lumberjack CrossFit

Complete 3 rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

Sunday, November 29, 2009 YOu call it but I would Rest

Relax

Saturday, November 28, 2009 Good Morning

Tabata This
Work for 20 sec. rest for 10 sec. 8 x’s each exercise
Pull-ups
Push-ups
Sit-ups
Squats

Friday, November 27, 2009 Keeping it Simple

We will only have the 3:30 class today, no noon class.
Amrap in 20 min.
7 db power cleans
7 pull ups
200 m row
Post time to comments

Thursday, November 26, 2009 You should be eating not visiting this site

No Class Turkey Day! 

Wednesday, November 25, 2009 Everyone likes a quicky

The gym is closed but you can do this one at home.
150 Burpees for time

Tuesday, November 24, 2009 Can anyone say TEAM

In groups of 3 this time, for time!
Perform 300 combined Points of any exercise you prefer. Only one person works at a time.

DB Waiter Walk (40yrds) 4 Points
Tire Flip (every flip is 1 Points)
Sit-ups 25 = 1 point
Wall Ball 5 = 1 point
Ring Dips 5 = 1 point
Box Jumps 5 = 1 point
Row (cal.= points)

Post Team and Time to comments

Monday, November 23, 2009 Welcome Back

10 rounds

100 Jump Rope
10 DB Thrusters M45#  W #35
10 Box Hops

post time to comments

Sunday, November 22, 2009 Relax we are on our way HOME

Austin and Josh are on their way home from SanDiago from Kids Cert., Mon. should be fun!

Saturday, November 21, 2009 spartan

Spartan 300 two rounds of 25
25 Pullups
50 Deadlifts -95 lb. M/65 lb. W
50 Pushups
50 Box Jumps -24”
50 Floor Wipers -135 lb. M/95 lb. W
50 Dumbbell Clean and Jerk -35 lb./25 lb.
25 Pullups

Post time to comments

Friday, November 20, 2009 Another Row

2000 m row for time (board)
rest 3 min.
15-9-6
handstand push-ups
ring dips
post total time minus rest period to comments

Thursday, November 19, 2009 A Team WOD you may not like

Amrap 20 min

5 pull-ups
5 broad jumps 6’
5 kb swings or tire flip (trainers discretion 2 people)
one person does one or the other then switches
250 m row
Post rounds and team to comments

Wednesday, November 18, 2009 Watch your head with the Snatch

Snatch 3-3-3-3   for the board
Post load to comments

Then no time component
100 ghr
100 ghsu

Tuesday, November 17, 2009 You asked for it

Another team WOD groups of 2
21-18-15-9   for time
Push-press
Sdhp or tire flip   (trainers discretion 2 people)
Wallball
Row Cal.
Post team and time to comments

Monday, November 16, 2009 I’ll bet you haven’t done this

For time
21-15-9-6
Throw matt threw cage
burpee pull-ups

post time to comments