TUESDAY December 1, 2009Many of you are aware of what happened in Fort Hood, TX. What you may not
be aware of is the fact that the CrossFit community is pulling together in support of the victims and their families.
Lumberjack CrossFit is sponsoring a WOD fundraiser, and we are going to be a part of it! Saturday, Dec. 5 will be the day,
the WOD will be brutal, but fun, and it is up to us to raise as much money as we can. Our goal is to reach at least $500.
PLEASE, PLEASE, talk to freinds, family, and even strangers. Ask them to donate, invite them to come watch us workout, or
even work out with us. Let's show our support to the men and women who made the ultimate sacrifice.
Thanks,
Scott
Go here to donate
Power Cleans
3-3-3
8 Rounds for Time
8 KBS 2POOD / 1.5POOD
Parking Lot Sprint
8 Pushups
Perfect example of ears visible in front of the arms, "Nice Work"!
30 nov 09 @ 9:49 pm
MONDAY November 30, 20095 Rounds for Time
10 Burpees
3 Shoulder Press 135 /
95lbs
20 Box Jumps 24in / 18in
6 Push Press
30 Squats
9 Push Jerks
Scott's 1 Rep Max Deadlift of 385lbs (P.R. of 15lbs)
Renee's 1 Rep Max Deadlift of 213lbs (P.R.
of 10lbs)
Margie also P.R.'d at 245lbs and Joe at 355lbs
29 nov 09 @ 3:50 pm
SATURDAY November 28, 2009"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Doesn't look like the cold is slowing Dan down!
27 nov 09 @ 8:04 pm
FRIDAY November 27, 2009Deadlift
1-1-1-1-1-1-1
Perform several warm up sets
prior to your seven heavy singles.
Thanksgiving day, this group earned a good meal!
26 nov 09 @ 10:36 am
THURSDAY November 26, 2009 Thanksgiving day!Happy Thanksgiving everyone! For today we will only have one workout, 8a.m.
It should be a great time, everyone is invited, feel free to bring freinds and family!
Thanksgiving Day WOD
As Many Reps As Possible in 20min.
Teams of 5, one person at each station
Station 1 - Run 2
laps around the parking lot
Station 2 - Pushups
Station 3 - Situps
Station 4 - Dumbell Swings 40/25lbs
Station 5 - Rest
Kristi Day showing some good extension on the Push Press.
25 nov 09 @ 6:59 pm
TUESDAY November 24, 2009
Shoulder Press
3-3-3
3 Rounds for Time
25 Wall Balls 20lbs-10ft / 14lbs-8ft
Parking Lot Loop Farmers Carry 40lbs / 25lbs
Jaydens very first deadhang!
MONDAY November 22, 2009For Time
33 Walking Lunges
18 GHD Situps
18 Squats
18 Dead Lifts 135lbs / 95lbs
18 Back Extensions
33 Walking Lunges
15 GHD Situps
15 Squats
15 Dead Lifts
15 Back Extension
33 Walking Lunges
12 GHD Situps
12 Squats
12 Dead Lifts
12 Back Extensions
33 Walking Lunges
9 GHD Situps
9 Squats
9 Dead Lifts
9 Back Extensions
33 Walking Lunges
6 GHD Situps
6 Squats
6 Dead Lifts
6 Back Extensions
Awesome work on Saturday everybody, everyone definately pushed there hardest.
22 nov 09 @ 7:18 pm
SATURDAY November 21, 2009For Time
50,30,20
Pullups
Burpees
One
Arm Dumbell Snatch 40lbs / 25lbs
The Snatches will be split up between both arms each round.
We're in! After a long week and hard work we had our first classes, it was a blast. Thanks again to
all of our clients, your support and dedication made it happen.
20 nov 09 @ 11:13 pm
FRIDAY November 20, 2009We are officially in our new box and all classes are at the new facility
from here on out.
5 Rounds for Time
25 Pushups
10 KBS 1.5 Pood / 1 Pood
25 Lunges
10 Push Press 95lbs / 63lbs
20 nov 09 @ 1:41 pm
THURSDAY November 19, 2009
MOVE DAY!!!
A.M. Class
For Time:
Load
rubber flooring in truck
Drive to new box
Unload rubber flooring
Place rubber flooring in position at new box
P.M. Class
For Time:
Load gym equipment in truck and trailer
Drive to new box
Unload
gym equipment
Place gym equipment in position at new box
18 nov 09 @ 9:51 pm
TUESDAY November 17, 2009Clean and Jerk
3-3-3
For Time
400 Box Jumps
24in/18in
Sam will be missed as he begins his two year mission tomorrow to Chile. But we look forward to having him
back in 2011!
16 nov 09 @ 9:19 pm
MONDAY November 16, 20093 Rounds
60 seconds at each station
Pullups
Situps
Snatches 75lbs/53lbs
Back Extensions
Rowing
Rest
So its official we are moving, we got the keys to the new box and move day is on Thursday.
SATURDAY November 14, 2009100 m Sprint
100 m Lunge
100 m Sprint
100 m Bear Crawl
100 m Sprint
100 m High Knees
100 m Sprint
100 m Traveling Burpees
Directions will be given at
time of workout.
13 nov 09 @ 10:22 pm
FRIDAY November 13, 2009"Filthy Fifties"
For time:
50 Box jump 24/18in
50 Jumping pull-ups
50 Kettlebell swings 1/.75 POOD
Walking Lunge, 50 steps
50 Knees to elbows
50 Push
press 45/33lbs
50 Back extensions
50 Wall ball 20/14lbs
50 Burpees
50 Double unders
If
you can't do double unders sub 4 times singles!
We love Titi's enthusiasm, especially with 63lbs. overhead!
12 nov 09 @ 9:49 pm
THURSDAY November 12, 2009
Push Press
3,3,3,3,3,3
11 nov 09 @ 8:24 pm
TUESDAY November 10, 2009For Time
50 Sit ups
50 Push Press 45/33lbs
50
Knees to Elbows
200m Sprint
30 Situps
30 Push Press
30 Knees to Elbows
200m Sprint
10 Situps
10 Push Press
10 Knees to Elbows
56th Security Forces Squadron, Luke AFB Combat PT Course....
Talk about situps!
MONDAY November 9, 2009As Many Rounds As Possible in 20 min.
12 Power Snatch -
65/43lbs.
10 Pushups
Dan, showing good extension on his deadlifts!
8 nov 09 @ 8:26 pm
SATURDAY November 7, 2009"Murph" - Double Team
Run 2 miles
200 Pullups
400 Pushups
600 Squats
Run 2 miles
We will be separated into teams of 4, only 2 people from each team are allowed to
be working at any given time. You must reach the cumulative totals for each exercise as a team before moving on to the
next exercise.
That's a whole lot of weight getting thrown overhead! Nice job everybody!
6 nov 09 @ 9:34 pm
FRIDAY November 6, 2009Split Jerk
5-5-3-3-3-1-1-1
The evolution of Travis, Overhead Lunges, Burpees, Fetal Position... This is what happens when you PUSH! Nice
Job Travis!!!
5 nov 09 @ 9:12 pm
THURSDAY November 5, 20095 Rounds for Time
40 Weighted Lunges 35lbs / 25lbs
15
Burpees
Donna's broken hand didn't holding her back from the workout,
NICE JOB!
4 nov 09 @ 8:33 pm
WEDNESDAY November 4, 2009Rest Day!
There will be only one class SATURDAY November 7, 2009
@ 7am. If you have any questions see Scott or Renee.
3 nov 09 @ 4:57 pm
TUESDAY November 3, 20096 Rounds for Time
10 Pull ups
10 KBS 2 POOD/ 1.5 POOD
10 KTE
2 nov 09 @ 8:27 pm
MONDAY November 2, 20093 Rounds For Time
50 Box Jumps 24/18in.
30 Pushups
20 Deadlifts 185/135lbs.
Sam Baker, box jumps
1 nov 09 @ 8:35 pm
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