Last day to order shirts. The sheet is on the desk!

Weight Vest Wednesday

Warm Up
2 Rounds
150m Row
7 Good Mornings
7 Squat Therapy Reps
7 Shoulder Rolls

Strength
Strict Press 5-5-5-3-3-2-2 75%-80%-85%

VESTED (OPTIONAL) Wod
21 Front Squats (RX 135/95)
21 KB Swings (70/53)
400m Run
15 Front Squats
15 KB Swings
400m Run
9 KB Swings
400m Run

*Remember to keep your arms wide apart and swing only to eye level if don’t want to scratch your arms all up while wearing a vest and doing KB swings.

Don’t be a loser. Get your Flag Shirt! Order sheet is on the desk. Only one more day to order.

“Tabata Tuesday” Warm Up
20 on/10 off
Plank Hold
Sit Ups
Air Squats
Burpees
Burpees
Air Squats
Sit Ups
Planks Hold

Workout of the day
40 seconds on 20 off for 4 rounds
So for the first 4 minutes you will performing wall balls, 40 seconds of work and 20 seconds of rest… the next 4 minutes you will be performing sit ups. 40 seconds work 20 rest.. and on and on through each movement.
1. Wallballs
2. Sit Ups w/WB
REST 2Min
3. Bike Cals
4. Bar/Ring Hang
REST 2 Min
5.HSPU
6 REST 2 min
7.Wallsit
8. OH KB Walk

Don’t forget to order your stars and stripes shirts! Order form is on the desk. If your order isn’t on the sheet you are not guaranteed a shirt.

Dumbbell Warm Up-All with a light DB
3 rounds
7 Strict Press 7
7 Dumbbell Squats
7 PVC Pass Throughs
7 Single arm overhead dumbbell squats

Strength
Overhead squats- If this movement just isn’t working for you we still want you to practice with and empty bar or pvc pipe and have separate bar where you can sub front squats for overhead squats
ST: Overhead Squat 5-5-5-3-3-2-2 75%-80%-85%

Wod-
15 Min AMRAP
40 Double Unders
20 DB Hang Clean and Jerk (70/50)
40 Double Unders
20/15 Cal Row

Happy Fathers Day!

This is a little variation on the Hero Wod “Lumberjack 20”
** For the run, each partner will run 200 meters once per round while the other is resting.
**35 minute time cap

40 Deadlifts (275/190lbs)
Run 400m
40 KB swings (70/55pood)
Run 400m
40 Overhead Squats (115/75lbs)
Run 400m
40 Burpees
Run 400m
40 Pullups (Chest to Bar)
Run 400m
40 Box jumps (24″/20)
Run 400m
40 DB Squat Cleans (50/35)
Run 400m

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.

8am endurance. Mile time trial, done right.
We will warm up with an 800m slow slow job,
then 3 rounds of 200m
during the 200’s sprint 5 seconds, jog 10 seconds, sprint 5 seconds, jog 10 seconds, Then a 400m slow jog

9am Mobility

10am
PARTNERS 800 M Run With a Plate 45/25
100 T2B
50 Front Squats 155/105
10 Rope Climbs
800 M Run With Plate