“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU) (100m Run/30 DU)   “Arms of Steel” – Complete Reps 10-9-8-7-6-5-4-3-2-1 Strict Chin-ups Dumbbell Skull Crushers (Use Floor, box or bench)    “Crossfit Skillz WOD” – 10 min amrap Max Effort L-Sit 50′ Handstand Walk (modifications: waiters walk or Shoulder touches) 10 Alt Weighted Pistols   Tater Practices L-sits. Do you?Read more

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata Chest to Bar Pullups x 8 rounds -3x 10 Deficit HSPU working up to higher deficit every set -50 Toes to Bar as unbroken as possible –EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WOD: 5 Rounds 25/20 Cal Assault Bike 100m Prowler Push 135/95 AND…. 3 Rounds 30 Cal Ski Erg 30...Read more

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