Backward Lunge 3 x 6 per leg Then….. Vicki’s 61st Birthday WOD!!! To be completed any way, straight through, or can be broken up into rounds: 61 Cal Row, Bike or Ski 61 Thrusters 95/63 61 Burpees Happy birthday to our favorite canine trainer, search and rescue team member, and awesome person, Vicki!!  Read more

The Lumberjack 20 20 Deadlifts 275/183 Run 400m 20 KB swings 70/53 Run 400m 20 Overhead Squats 115/73 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 50/35 Run 400m   On Nov. 5 at 1:34 p.m., a terrorist 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.      Read more

9 am- Olympic Lift Technique with Jenny 10 am- Endurance with Brian NO YOGA Endurance: 3 Rounds 100 Double Unders 80 Air Squats 40 Russian KB Swings 53/35 800m Run      Read more

Lynne With a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Toes to Ring *Run 400m, Row 500m, Bike 20/15 Cal or Ski 20/15 Cal after each round* Mat Fraser at the 2019 Crossfit Games doing Toes to Rings    Read more

WWPF 50/50 DU Relay 100 DB Snatches, 50/35 (switch as needed) 2/2 Legless Rope Climb relay   50/50 DU Relay 75 C2B Pull-ups (Switch as needed). 2/2legless rope climb relay   50/50 DU Relay 50 SandBag Ground 2 Over the shoulder, 100/75 2/2 legless rope climb relay   50/50 DU Relay 25 Hang Squat Cleans, 185/123 2/2 legless rope climb relay  Read more