WODs 7.3.17 - 7.7.17 - Special Schedule This Week - Happy 4th of July!

Monday Schedule 6 AM 9 AM 11:30 AM 4:30 PM 5:30 PM 

Tuesday 9:15 AM Only - Big Group WOD everyone is welcome. Invite and bring your friends. 

Wednesday - No 5:15 AM class then regular schedule. 

*All Team Championship WODS must be complete by July 8th at 12:00 PM Click here to enter scores.  The team championship shirts are in. If you have not paid for the championship please do asap. 

Monday - 6:00 AM 9:00 AM 11:30 AM 4:30 PM 5:30 PM

1. Barbell Conditioning
E90sec x6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
5 RFT: 
10 Power Snatches (95/65) - Do not drop the bar from overhead
10 Box Jump Overs (24/20")

Tuesday 9:15 AM Only - Big Group WOD Open to all. Lot's of modifications will be available. 

“LUMBERJACK 20”

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

LumberjackHeroes_th5.jpg
  • For Time
  • 20 Deadlifts (275/185 lbs)
  • 400 Meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 Meter Run
  • 20 Overhead Squats (115/75 lbs)
  • 400 Meter Run
  • 20 Burpees
  • 400 Meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 Meter Run
  • 20 Box Jumps (24/20 in)
  • 400 Meter Run
  • 20 Dumbbell Squat Cleans (45/35 lbs)
  • 400 Meter Run

Wednesday

1. Back Squat  
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

2. Conditioning
3 RFT:
75 DU
50 Air Squats
25 Calorie Row

Thursday

1. Barbell Conditioning
AMRAP 4:
21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Friday

1. Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Snatch Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run