1. 04/09/2019

    Complete For Time

    3 Rounds

    400 Meter Run

    15 Wall Ball (20/14)

    1 Rope Climb

    15 Minute Time Cap

    Then

    Back Squat (using 90%)

    x 5 @ 40%

    x 5 @ 50%

    x 5 @ 60%

    For todays WOD, its ok to push the pace as we are in our de-load week in our squat cycle so you won’t need to save a lot to hit the lighter percentage weights.  Although we haven’t been running a lot, try to stay consistent with a faster pace effort with your 400’s as this is where the majority of the time will be spent during this WOD.

    Next week, we will be adding +10 pounds to your back squat percentages.

  2. 04/08/2019

    COMPLETE FOR TIME:

    10 OHS (95/65)(155/105)

    35 Strict Sit Ups

    10 Power Snatch (95/65)(155/105)

    35 Strict Sit Ups

    10 Hang Power Snatch (95/65)(155/105)

    35 Strict Sit Ups

    10 Snatch (95/65)(155/105)

    ***Last Done On April 10th, 2017***

    If you have notes on this one dating back to 2017, you will see RX+ weight was 135/95.  Today, we have two ways to retest this one.  The first is to do it as you did in 2017 and see if you can do it faster.  The second is to go with the heavier RX+ weight to see if your barbell movements have gotten stronger.  If you have not done this WOD, when picking weights, use a weight that you can do the OHS unbroken.

  3. 04/06/2019

    7 AM Class

    6 Rounds

    200 Meter Run

    10 Burpees

    6 Ring Muscle-Ups

    Rest 5 Minutes

    21-15-9

    Shoulder to Overhead (135/95)

    C2B Pull-Ups

    Rest

    Not For Time

    50 GHD

    50 Hip Extension

  4. 04/05/2019

    30 Minute EMOM

    5/3 HSPU

    1 Clean (225/155) **This can be a Squat or Power Clean**

    BOTH movements will have to be done within the minute.  IF you fail a clean, you have to sit out the remainder of the minute AND the next full minute.  For example, in the 10th round the clean is failed.  The clean can NOT be attempted again in minute 10.  You will rest for minute 11. At the start of minute 12, you will do your HSPU followed by your clean.

    This WOD is going to be a physical and mental challenge.  For our cleans, we are thinking a heavy weight for YOU (80-90% of your 1 Rep).  This one is going to start off with the feeling of “this is easy” but the aggregate volume will be impactful as we progress through this.  HSPU mods will be provided for you and may include push ups, inverted push ups, or possibly HSPU to abmats.

  5. 04/04/2019

    PSA:  IF you bleed on a bar…..please clean it off.  In fact, even if you don’t bleed on a bar…please clean it off.  

    Complete For Time:

    2 Rounds

    400 Meter Run

    14 Alt DB Snatch (50/35)

    200 Meter Run

    14 Alt DB Hang Clean & Jerk (50/35)

    Then

    Deadlift & Shoulder Press

    x 5 @ 75%

    x 3 @ 85%

    x 1+ @ 95%

    Just like on Tuesday, we are looking at this 2 rounder as a primer before we get into some heavier lifts.  This one is one we can push pace with the DB and use the run as recovery.

  6. 04/03/2019

    ANNOUNCEMENT:  If you are feeling a little banged up, make sure to visit our in-house PT.  One of the huge advantages Crossroads-PT has is a “boots on the ground” understanding of the daily grind and where breakdowns in the body come from.   It’s a treat not to have to explain to a PT what CrossFit is and how you tweaked your shoulder doing a snatch, burpee or muscle up…Go to http://www.crossroads-pt.com to schedule and appointment.  

    18 Minutes To Find A Heavy 1 Rep Snatch

    Then

    7 Minute AMRAP

    7 Power Snatch @ 60%

    7 Bar Facing Burpees

    Today we are looking to find a heavy 1 rep snatch.  We want to use the full 18 minutes to work technique starting with lighter weight and working up.  If technique is breaking down as we get heavy,  that will be a good stopping point to de-load and work more technique at lighter weight.

    Burpees from Monday AND today do NOT go toward your push up count for the April challenge.

  7. 04/02/2019

    Partner WOD

    10 Min To Accumulate Max Cals

    Rower

    Bike

    Then

    Back Squat

    x 5 @ 75%

    x 3 @ 85%

    x 1+@ 95%

    For the partner WOD, BOTH partners will be on either the rower or the bike.  Only ONE partner working at a time to accumulate calories.  At the 5 minute mark, your team will switch to either the rower or the bike (whichever one you were not on) and begin to accumulate calories for the remainder of the 5 minutes.   Your score is total cals accumulated on BOTH the rower and the bike.

  8. 04/01/2019

    APRIL CHALLENGE:  Complete 1,000/750 Push Ups.  

    Complete For Time

    “Fran From Japan”

    21-15-9

    SDHP (95/65)

    Pull Ups

    Rest 5 Minutes

    7 Minutes Max Rep Burpees

    No…This isn’t an April Fools joke.  We are really doing 7 minutes of burpees.  Pick a pace for these that you can hold throughout the 7 minutes.  You will have two scores today.  Time to complete the 21-15-9 and total number of burpees.

  9. 03/29/2019

    Complete For Time

    Lumberjack 20

    20 Deadlift (275/185)
    400m Row (30/25 Cal Bike) Alternate
    20 KB Swing (70/53)
    400m Row (30/25 Cal Bike) Alternate
    20 OHS (115/80)
    400m Row (30/25 Cal Bike) Alternate
    20 Burpee
    400m Row (30/25 Cal Bike) Alternate
    20 C2B
    400m Row (30/25 Cal Bike) Alternate
    20 Box Jump (24″/20″)
    400m Row (30/25 Cal Bike) Alternate
    20 DB Squat Cleans (50/35)
    400m Row (30/25 Cal Bike) Alternate

    For this WOD, you CAN run 400’s vs Rowing or Biking.  The RX version of the WOD is with 400M Runs between each round.  We programmed it this way as we aren’t sure what the weather is going to do.  

    On November 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

    SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

    The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the workout of the day for December 5, 2009 (091205).