WOD

Tuesday, May 23, 2017

Snatch Deadlift + High Hang Snatch + Snatch

Halting Clean Deadlift
5 x 3

3x
15 GHD Back Extensions
15 Strict T2B

Monday, May 22, 2017

Victoria Day WOD (9:30) and BBQ!
Sign in online and bring something to toss on the barbie.
Plaid is mandatory.

“Lumberjack 20”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24?)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Lumberjack 20

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.

Sunday, May 21, 2017

Power Clean + Push Jerk
warm up, work up to a working weight for:
5 sets x 1 rep
:45 rest between.

AMRAP in 8 minutes:
8 Thrusters
Parking Lot Sprint

Victoria Day “Lumberjack 20” & BBQ

 

 

 

 

 

Sign up today so we know how many people to expect and plan for.  Click here.

Saturday, May 20, 2017

Run 400
40 Pull UPs
rest

Run 800m
20 Hang Power Clean
rest

Run 400m
40 Push Ups
rest

Run 800m
20 Push Press

Friday, May 19, 2017

Overhead Squat
12 x 2

Partner WOD!
AMRAP in 12 minutes:
12 Wall Balls
12 Calorie Row

Thursday, May 18, 2017

21 – 15 – 9

Deadlift
DB Overhead Walking Lunge Steps
Run 400m / 300m / 200m

Wednesday, May 17, 2017

Pause Split Jerk + Split Jerk
Work up to todays 1RM

3 Rounds
Russian KB Swings
Handstand Push Ups
Strict Pull ups

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Tuesday, May 16, 2017

3 Position Clean

4 Rounds:
300m Row/Run
4 DB Man-Makers

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Monday, May 15, 2017

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 American Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

POP UP SHOP DAY!
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HutchandHowl-LogoOrangeLeaf

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Sunday, May 14, 2017

Push Press
3 x 5

For Time:
15, 12, 9, 6, 3
Hang Power Clean
Burpee

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