15 min AMRAP
6 Power Clean (135#/95#) CC – (155#/115#)
9 Toe to Bar
Just a reminder that we will have a limited schedule at both gyms on Friday the 28th. We will have classes at 7 am, 8 am and 5 pm.
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pull-up, Push-up, Sit-up, Squat & Row with a one minute rotation break between exercises. Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Compare your previous score here.
HAPPY THANKSGIVING!! If you need to get a workout in prior to your turkey day dinner there will be a WOD at the North Gym at 7am (Thanks Doug and Ryan) and at 7:30 am (thanks Stacey) at the South Gym.
10 Wall Balls (20#-10’/14#-9′)
20 KB Sit Ups (35#/26#)
30 Wall Balls (20#-10’/14#-9′)
40 Sit Ups (35#/26#)
50 Wall Balls (20#-10’/14#-9′)
12 min EMOM
10 min AMRAP
15 Snatch (75#/55#)
30 Double Unders (3:1 Singles)
Thanksgiving day WOD’s are always fun and I’m sure this year will be no different. If you would like to WOD on Thanksgiving we will be meeting at 7:00 am at the NORTH LOCATION or at 7:30 am at the South Location.
Friday we will also have a limited schedule on with three classes times at the North and South locations at 7am, 8am and 5pm.
7 Toe To Bar
9 Kettle Bell Swing (53#/35#) – Coaches Challenge (70#/53#)
11 Plate Burpee (45#/25# plate starts on the ground and finishes overhead)
We have updated some information on Cold War 2015. You can check it out HERE. If you are on the fence about participating in this event talk to one of the Coaches. It will be a great event and nothing like competing on your home turf! Also if you would like to volunteer and help with the event (ie judge or equipment team) please let Paul know.
20 Deadlifts (275#/185#)
20 KB swings (70#/53#)
20 Overhead Squats (115#/85#)
20 Pullups (Chest to Bar)
20 Box Jumps (24″/20″)
20 KB or DB Squat Cleans (45#/25#)
(30 min time cap – Scale loads as well as runs/rowing distance so you can finish in the time cap)
Compare previous time HERE.
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 atcflumberjack.org.
“Remember that nobody will ever get ahead of you as long as he is kicking you in the seat of the pants.” – Walter Winchell