Workout Of The Day

  • Jerry

    Our last summer gymnastics series Seminar is Saturday! Handstands with Ginny at 1PM. Register online!

    CONDITIONING:

    1 Mile Run

    2000 M Row

    1 Mile Run

    CORE/MOBILITY:

    1 Min Half Straddle

    1 Min Downward Dog

    2 Min Overhead Barbell Hollow Body Hold

  • Grace

    Sled Pulls

    6 x 50 Ft

    CONDITIONING:

    For Time

    30 Clean and Jerks (135/95)

    CORE/MOBILITY:

    1 Min Forward Fold

    15 Candlesticks

    :30 Thread the Needle

    15 Candlesticks

  • Bull

    CONDITIONING:

    Two Rounds for Time...

    With a Partner

    200 Double Unders

    50 Overhead Squats (135/95)

    50 Pull Ups

    1 Mile Run (partners run 800M together to equal 1 Mile)

    Partners may split reps. One partner working at a time. 

    CORE/MOBILITY:

    1 Min Downward Dog

    8 Strict Toes to Bar

    1 Min Puppy Pose

    8 Strict Toes to Bar

  • Brenton

    STRENGTH:

    Bench Press

    5 x 5

    CONDITIONING:

    Five Rounds for Time...

    100 Ft Bear Crawl

    100 Ft Standing Broad Jump

    Every five jumps complete 3 burpees.

    Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

    CORE/MOBILITY:

    2 Min Legs on Wall

    1 Min Straddle Stretch

    3 x 10 Barbell Sit Ups

  • Fran

    STRENGTH:

    EMOM for 10 Min

    2 Hang Power Cleans

    CONDITIONING:

    21-15-9

    Thruster (95/65)

    Pull Ups

    CORE/MOBILITY:

    1 Min Saddle Stretch

    1 Min Child's Pose

    200 Flutter Kicks

  • Helton

    Olympic Lifting at 9:30AM


    CONDITIONING:

    Three Rounds for Time

    800M Run

    30 DB Squat Cleans (50/30)

    30 Burpees

    U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

  • Nancy

    STRENGTH:

    Weighted Strict Pull Up

    5 x 5

    CONDITIONING:

    Five Rounds for Time...

    400M Run

    15 Overhead Squats (95/65)

    CORE/MOBILITY:

    1 Min Couch Stretch

    :30 Bowler Stretch

    2 Min Plank Hold

  • Karabell

    CONDITIONING:

    Ten Rounds for Time 

    3 Power Snatch (135/95)

    15 Wallballs (20/14)

    CORE/MOBILITY:

    1 Min Banded Pigeon Pose

    1 Min Puppy Pose

    1 Min Lying Side Twist

  • Dunn

    STRENGTH:

    EMOM for 10 Min

    2 Shoulder Press 

    CONDITIONING:

    AMRAP in 19 Min

    Complete with a partner "you go I go" Movement style 

    3 Muscle Ups (3 Jumping Muscle Ups or 6 Pull Ups + 6 Dips)

    Shuttle Run (5 ft, 10 ft, 15 ft)

    6 Box Jump Overs (20 inch)

    Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

    His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

    He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

  • Annie

    STRENGTH:

    Back Squat

    4 x 6

    CONDITIONING:

    50 - 40 - 30 - 20 - 10

    Double Unders

    Sit Ups

    CORE/MOBILITY:

    1 Min Upward Dog

    1 Min Downward Dog

  • 9/11 Tribute

    The WOD, originally attributed to CrossFit Bel Air (via the CrossFit forum in 2013) then modified to include Push Jerks (see below), is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

    CONDITIONING:

    You have the option to complete each row with a partner. 

    2001 M Row

    11 Box Jumps (30/24)

    11 Thrusters (125/85)

    11 C2B Pull Ups

    11 Power Cleans (170/115)

    11 Handstand Push Ups

    11 KB Swings (70/53)

    11 Toes to Bar

    11 Deadlifts (170/115)

    11 Push Jerks (115/75)

    2001 M Row

  • Lumberjack 20

    Olympic Lifting at 9:30AM

    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.

    CONDITIONING:

    20 Deadlifts (275/185)

    400 M Run

    20 KB Swings (70/53)

    400 M Run

    20 Overhead Squats (115/75)

    400 M Run

    20 Burpees

    400 M Run

    20 Chest to Bar Pull Ups

    400 M Run

    20 Box Jumps (24/20)

    400 M Run

    20 DB Squat Cleans (50/30) 

    400 M Run

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