Workout of the Day: 30 June 11

AMRAP in 20 minutes:

5 Box jumps
10 KB Swings
10 Sit Ups


GW Exercise

*This workout of the day was recently updated

Workout of the Day: 29 June 11

"Holbrook"

Ten rounds, each for time of:
5 Thrusters (115lbs)
10 Pull-ups
100 meter Sprint
Rest 1 minute



GWM Exercise

Workout of the Day: 28 June 11

For time:

21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run


WM Exercise

Workout of the Day: 27 June 11

Five rounds for time of:

25 KB swings
25 Sit-ups
25 Back Extensions
25 Knees to Elbows


G Exercise

Workout of the Day: 26 June 11

"Rest Day"

Workout of the Day: 25 June 11

"Rest Day"

Workout of the Day: 24 June 11

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

W Exercise

Workout of the Day: 23 June 11

AMRAP in 15 minutes:

Row 250 meters
25 Push-ups


MG Exercise

Workout of the Day: 22 June 11

“Whitten"

3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

MGW Exercise

Workout of the Day: 21 June 11

Ten rounds for time of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats



GW Exercise

Workout of the Day: 20 June 11

Five rounds for time of:

Run 800m
Rest 2 minutes



M Exercise

Workout of the Day: 19 June 11

"Rest Day"

Workout of the Day: 18 June 11

"Rest Day"

Workout of the Day: 17 June 11

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


G Exercise

Workout of the Day: 16 June 11

For time:

Row 1K
50 Dumbbell or KB snatch
Row 750m
35 Dumbbell or KB snatch
Row 500m
20 Dumbbell or KB snatch

WM Exercise

Workout of the Day: 15 June 11

RUN 5K

50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts



WMG Exercise

Workout of the Day 14 June 11

"Nicole"

AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups



MG Exercise

Workout of the Day: 13 June 11

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps




W Exercise

Workout of the Day: 12 June 11

"Rest Day"

Workout of the Day: 11 June 11

"Rest Day"

Workout of the Day: 10 June 11

Row 5K


M Exercise

Workout of the Day: 9 June 11

"Fran"

Three rounds, 21-15- 9 reps, for time of:

95 pound Thruster
Pull-ups

WG

Workout of the Day: 8 June 11

"Lumberjack 20"

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m

GWM Exercise

Workout of the Day: 7 June 11

Five rounds for time of:

Row 500 meters
135lbs Thruster, 7 reps

WM Exercise

Workout of the Day: 6 June 11

"Barbara"

Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats


G Exercise

Workout of the Day: 5 June 11

"Rest Day"

Workout of the Day: 4 June 11

"Rest Day"

LUMBERJACK CrossFit Competition Results

CrossFit Event: "Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55lbs)
12 Pull-Ups

Results:
FSC: 1st Place
SPC Anderson 11:48
1LT Parnell 11:18
Team Total 23:06

510: 2nd Place
SGT Wobler 10:05
SPC Vargas 14:23
Team Total 24:28

HHC: 3rd Place
1LT Lavoie 10:51
PFC Wright 13:43
Team Total 24:34

584: 4th Place
SPC Acosta 11:27
SGT McDaniel 13:14
Team Total 24:41

"STAY RUGGED"

Workout of the Day: 3 June 11

"Crossfit Total"

Back Squat 3/2/1/1/1/1
Press 3/2/1/1/1/1
Deadlift 3/2/1/1/1/1

*Select appropriate weight personnel

W Exercise

Workout of the Day: 2 June 11

"Murph"

For time:
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run

MG Exercise

Workout of the Day: 1 June 11

"Jackie"

1000 meter row
50 pound thrusters (45 lbs)
30 pull-ups

* 45 pound = Bar

MGW Exercise