DIGNIFIED // 8|20|19

strength | skill

complete 4 sets

1a. wtd chin ups x 5

1b. 100m weighters walk (50m each arm)


wod | DIGNIFIED

2 rounds for time:

50 power cleans #95 / #65

50 box step ups #50 / #35 & 20″

Posted in WOD

MESSAGE IN A BOTTLE // 8|19|19

strength | skill

take 12 minutes to build to a sumo deadlift 1RM


wod | MESSAGE IN A BOTTLE

3 rounds:

800 m run

25 sdhp #75 / #55

50 jumping pull-ups

75 walking lunges

  • rest exactly 2 min between rounds

Posted in WOD

HEARTBURN // 8|16|19

strength | skill

behind the neck push press 7 x 7


wod | HEARTBURN

1 mile run

10 rounds of Bergeron Beep Test

1 round of Bergeron Beep Test =

7 thrusters #75 / #55

7 pullups

7 burpees

Posted in WOD

PIZZA // 8|15|19

strength | skill

Take 15 minutes to build to todays 1RM snatch. Squat or Power.


wod | PIZZA

For 5 min, complete 5 snatch every minute @ 60% of your snatch 1RM

rest 2 min

For the next 5 min, complete 4 snatch every minute @ 70%

rest 2 min

For the next 5 min, complete 3 snatch every minute @ 80%

rest 2 min

For the next 5 min, complete 2 snatch every minute @ 90%

Posted in WOD

REAL TALK // 8|13|19

strength | skill

back squat

5 @ 60%

4 @ 70%

3 @ 80%

2 @ 90%

1 @ 95%

  • accumulate 30 sec. chin over bar hold (or top of ring hold) between each set

wod | REAL TALK

50 | 40 | 30 | 20 | 10

double unders

kbs 1.5 / 1

ALL REPS MUST BE UNBROKEN

Posted in WOD

LUMBERJACK 20 // 8|12|19

We had perfect weather & a great time hiking Timp on Saturday!!


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.

strength | skill

4 rounds. 4 reps each movement, building in weight & intensity.

deadlift / kbs / ohs / burpee / ctb / box jump / db squat clean


wod | LUMBERJACK 20

20 Deadlifts #275 / #185
Run 400m
20 KB swings 2 / 1.5
Run 400m
20 Overhead Squats #115 / #75
Run 400m
20 Burpees
Run 400m
20 CTB
Run 400m
20 Box jumps 24″ / 20″
Run 400m
20 DB Squat Cleans #50 / #35
Run 400m

Posted in WOD