I'll Be Back

Will be signing off for one week.
Have a Happy New Year!

Merry Christmas!

Santa Gettin Some!

12 Days of Crossfit
1. Burpee Pull-Up
2. Turkish Get-Ups
3. KTE's
4. Wall Ball Shots
5. KTB SWINGS
6. Box Jumps
7. Push Presses
8. Med Ball Cleans
9. Double Unders
10.Jumping Lunges
11.Push-Ups
12.High- Pulls

So the first round is just one burpee pullup.
Then the second round is 2 turkish get-ups and
1 burpee pull up.The third is 3 Knees to elbows,
2 turkish get-ups and 1 burpee pull up.This
continues so that the 12th round incorporates
all 12 movements.

Rest

If you Paleo and you want to drink
for the New Year think about this

Pass on those grains

Say Hello to Mary!

Pull ups yeees!


AMRAP in 20 min of:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Post number of rounds completed to comments.

KTE's

AMRAP in 12 minutes of:

5 Knees to Elbows

10 Push ups

5 Broad jumps

Post number of rounds completed to comments.

Cleans

Burpees !!!

For time 7 Rounds of:
10 Squat cleans #95
10 Burpees

Post time & load to comments.

Rest

In Defense of Meat Eaters,Part 1
courtesy of Mark's daily apple
In Defense of Meat Eaters,Part 2
courtesy of Mark's daily apple

Total

Congrats to Nicole for successfully completing
the Mechanics Program welcome aboard
3-2-1 Go!!


The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

Back squat 1 Rep
Press 1 Rep
Deadlift 1 Rep

Post best of 3 attempts of each and post to comments.

TGIF

I bet you I can hang up here longer than you
can

20, 15, 10, and 5 rep rounds for time:
Chin-ups
Crossover Pushups
Windshield Wipers
Dumbbell Thrusters 35m/25w
KTB swings 55m/25w
Box Jumps 24"

Post load & time to comments.

Alley Ooop!

Smoov puttin up serious numbers

For time:
75 Burpees with jumping pull ups

Post time to comments.

Rest

By George


I think shes got it!


And at the end of it all Nicole showin some
serious push press skills get'um girl!

Triathletes just be careful
courtesy of the NY Times
Funny this sorta sounds like... CrossFit!
courtesy of the NY Times

Say hello to Lynne!

MC gettin Some!



5 rounds for max reps of:

Body weight bench press
Pull ups

Post number of reps to comments.

Run

Damn more stairs!

4 rounds for time of:
400m run/sprint
Take 3 minute rest between each round

Post time of each round to comments.

Swing

Smoov doin some HSPU's

3 rounds for time of:
KTB Swings #72m/55w
Pull Ups (Chest to bar)
21-15-9

Post load & time to comments.

Rest

The "Air Squat"

Back to basics practice that Air Squat!

Met-Con baby!

Damn those stairs!

3 rounds for time of:
10 cal. row
20 Double unders
10 cal. row

Post time to comments.

Oh my legs!

Jamie

5 rounds for time of:
5 High jumps
10 Broad jumps
15 Db Squats #75m/#55w

Post load & time to comments.

Strength

Goblet Squats Yeah baby!

Overhead Squat
1-1-1-1-1-1-1

Post load to comments.

Rest

And they want to know why our kids are getting
obese. OK as if a small cupcake wasn't good
enough. Look at the reactions on the kids faces.
Especially the little girl on the left. Priceless...

Say hello to Jackie

Its a party y'all!

Jackie
1000 meter row
50 Thrusters 45#
30 Pull Ups

Post load & time to comments.

10-15-20

Congrats to Jamie for completing the mechanics
program welcome aboard!


Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Hip Extension
20 Knee to Elbows

For Our Fallen

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
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 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.

Rest

Scott "aka" Smoov & Julie "aka" J-boogie get their first
handstands great work guys!

Snatch It!

Theirs nothing better than a good snatch!

3 rounds for time of:
10 Db snatches R/L hand
20 box jumps

Post load & time to comments.

Testing 1-2-3

Push!

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

Back squat
Press
Deadlift

Post load to comments.

Wooooo Weeee!

Wow this is tuff!

150 Burpees for time.

Post time to comments.