Monday 7/15/19

A. Min 0-10

1 mile Run

In time remaining:

Max Clean & Jerk (135/95)

Min 10-13: Rest

Min 13-20

800m Run

In time remaining:

Max Power Snatches (115/80)

Min 20-23: Rest

Min 23-27

400m Run

In time remaining:

Max Thrusters (95/65)

Mike Pietragallo
Friday 7/12/19

A. Push-press

3 RM

B. 1 round of “Kelly”

400m Run

30 Wallballs (20/14)

30 Box Jumps (24/20)

2 rounds of “Helen”

400m Run

21 KBS (1.5/1)

12 Pull-ups

1 round of “Kelly”

400m Run

30 Wallball

30 Box Jumps

Mike Pietragallo
Thursday 7/11/19

Open Gym

-or-

Suggested WOD

5 rounds for time:

50m Walking Lunge (no weight)

30 AbMat Sit-ups

12 Dumbell Power Cleans (50/35)

Rx+

5 rounds for time:

50m Overhead Walking Lunge (50/35)

30 GHD Sit-ups

12 DB Power Cleans (50/35)

Mike Pietragallo
Tuesday 7/9/19

A. 3 rounds for time:

15 T2B

12 Bar Facing Burpees

9 OHS (135/95)

rest 5 min

B. For time:

3-6-9-12-15

Power Clean (135/95)

HSPU

Mike Pietragallo
Monday 7/8/19

A. Jerk

3-3-3-3-3

B. “El Niño’

1 mile Run

50 DB Snatches (50/35)

400m Sandbag Run

30 Pull-ups

20 Burpee Box jumps (24/20)

Mike Pietragallo
Friday 7/5/19

For time:

15 Power Cleans (155/105)

15 Ring Dips

800m Rum

10 Power Cleans

10 Ring Dips

400m Run

5 Power Cleans

5 Ring Dips

200m Run

Mike Pietragallo
Thursday 7/4/19

Today there will be a 10:00am ONLY WOD.

Screen Shot 2019-07-03 at 9.18.10 AM.png

1776

For Time (in a Team of Three)

  • Kettlebell Swings (53/35 lb)

  • Box Jumps (24/20 in)

  • Air Squats

  • Push-Ups

  • Burpees

  • Pull-ups

  • Sit-Ups

  • Row (calories)

  • Double-Unders

  • Wall Balls (20/14 lb)

  • Ball Slams (30/20 lb)

  • Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.


Mike Pietragallo
Monday 7/1/19

A. Front Rack Reverse Lunges

5-5-5-5-5 (each side)

B. 5 min AMRAP

Buy in: 100 Double unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

-rest 5 minutes-

5 min AMRAP

Buy in: 100 Double unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

-rest 5 minutes-

5 min AMRAP

Buy in: 100 Double unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Mike Pietragallo
Thursday 6/27/19

Please note: we will be closed this weekend so that we may host a CrossFit L2 Course.

Open Gym

-or-

A. Thruster

Work to a heavy set of 3

B. For time:

25 Thruster (95/65)

400m Run

25 Thruster

400m Run

25 Thruster

Mike Pietragallo
Tuesday 6/25/19

A. 1 Mile Run

B. For time:

100 Double unders

80m Farmer’s Carry (35s/20s)

60 DB Snatches

40 DB Box Step Overs

60 DB Snatches

80m Farmer’s Carry

100 Double unders

Mike Pietragallo
Monday 6/24/19

A. Front Squat @75%

6-6-6

B. On the 4:00 x 5 rounds

20/14 calorie Row

10 Burpees over the Rower

5 Squat Cleans (155/105)

Mike Pietragallo
Friday 6/21/19

"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

Post time to comments.

Screen Shot 2019-06-16 at 11.28.37 AM.png

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.

"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.

Mike Pietragallo
Thursday 6/20/19

Open Gym

-or-

50m Walking Lunge

50m Bear Crawl

30 DB Box Step-ups (24”/20”) (50/35)

40m Walking Lunge

40m Bear Crawl

20 DB Box Step-ups

30m Walking Lunge

30m Bear Crawl

10 DB Box Step-ups

Mike Pietragallo