Saturday

 

A. Snatch

2x60, 2x70, 1x80, 1x85, 1x90, 2x90%

B. Clean + Jerk

2x60, 2x70, 1x80, 1x85, 1x90, 2x90%

C. Clean Pull

   4 Sets 3x90

10am WOD

150 Wall Balls (20/14)*

*Every break do:

200m Run

10 Strict HSPU 

Wes

 U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.  Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“  Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

"Wes"

800m Run w/ plate (25/15)

then:

14 Rounds:

5 Strict Pullups

4 Burpee Box jumps (24/20)

3 Power Cleans (185/135)

then:

800m Run w/ plate (25/15)

35 Minute CAP

Thursday

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A. Every 2.5 minutes for 4 rounds:

Deadlift 

3x80, 2x85, 1x90, 1x95%

Then, after 3 minutes rest:

Max Reps at 80%

B. 400m Run

    20 OH Walking Lunge Steps (45/35)

    400m Run

    20 Deadlifts (275/185)

    400m Run

    20 OH Walking Lunge Steps (45/35)

    400m Run 

Monday

 Rope Climbs making their comeback at CFR. July 2018 

Rope Climbs making their comeback at CFR. July 2018 

A. Every 90s for 9 rounds (3 of each)

1. 20/14 Cal Row (hard effort)

2. 12 Strict Pullups

3. 1 Minute Hollow Rock

B. 10 Minute AMRAP:

 6 Burpee Box Jump Overs (24/20)

 14 KB Swings (53/35)   

 

Endurance 

Every 4 minutes for 8 rounds

400m Run

10 Burpees w/ double Parallette Jump

Score is slowest round completed 

Saturday

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A. Muscle Snatch + Power Snatch 

    4 sets @50, 55, 60, 60%

B. Snatch

   3 reps @ 60, 70, 75, 80, 80%

C. Power Clean + Jerk

   2 reps @ 60, 70, 75, 80, 85

 

10am WOD

4 Rounds 

15 Hang Power Cleans (115/80)

25 Anchored Situps

50 Double Unders

100m Run with Plate 

 

Artie

 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

20 Minute AMRAP:

5 Pullups

10 Pushups

15 Air Squats 

5 Pullups

10 Thrusters (95/65)

Thursday

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A. Every 2 minutes for 5 rounds:

   Deadlift x4

60, 65, 70, 75, 80%

B.  3 Rounds:

     400m Run

   15 Deadlifts (225/155)

   15 DB/KB Shoulder to OH (45's/30's) 

A couple of announcements:

No gymnastic class tomorrow. We will hold the regular WOD tomorrow at 5pm.

No gymnastics class Sunday. We will hold Open gym from 10am-Noon on Sunday 

Wednesday

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A. EMOM 9:

1. 15 Ring Pushups

2. 30s L Sit

3. 12 Pistols 

B. 20 minutes AMRAP:

    30 Box Jumps (24/20)

    30 Toes to Bar

    30 Wall Balls (20/14)

    30 KB SumoDLHP (70/53)

Tuesday

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A. Every 2 minutes for 6 rounds:

    3 Push Jerks + 7 Strict HSPU 

B. Every 4 minutes for 4 rounds:

15 Russian KB Swings (70/53)

12 Shoulder to OH (115/80)

9 Burpees Over Bar 

Monday

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A. Every 2 minutes for 6 rounds:

    2 Power Cleans + 2 Cleans (tap n go)

B. 21-15-9 reps of:

    Front Squat (135/95)

    Chest to Bar Pullups

Endurance

2 rounds

5 Minute Row 

2 Minute Rest

800m Run (in 5 minutes)

2 minute Rest

5 Minutes of Single Unders

2 minute rest 

Saturday

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A. Snatch ext + Hang Muscle Snatch + OH Squat 

    4 sets @50, 55, 60, 60%

B. Snatch

   2 reps @ 60, 70, 75, 80, 85, 90%

C. Power Clean + Jerk

   3 reps @ 60, 65, 70, 75, 80

D. Bent Over Row

    3x8

10am WOD

7 Rounds of:

9 Deadlifts (205/135)

12 Pushups

15 Lateral Jumps 

Thursday

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In 10 minutes:

    2 Rounds:

     40/30 Cal Row

      20 Push Press (95/65)

From 10-20 minutes:

    2 Rounds:

    75 Double Unders

    25 Toes to Bar

From 20-30 minutes:

   2 Rounds:

   400m Run

   30 Jumping Lunges 

Tuesday

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A. Every 2 minutes for 5 rounds:

    6 Strict HSPU's + 40 DU's 

B. 4 Rounds:

   18 Box Jumps (24/20)

   12 DB Hang Power Clean + Jerk (45/30)*

   6 Bar Muscle Ups**

*6 per arm

**12 Pullups is sub

      

Monday

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A. EMOM 12

  1. 3 Power Cleans

  2. 3 Thrusters (from the floor)

  3. Rest 

B. 21 Lateral Barbell Burpees

   21 Power Cleans (135/95)

   15 Lateral Barbell Burpees 

   15 Hang Cleans 

   9 Lateral Barbell Burpees 

   9 Thrusters 

Endurance 

600m Run x3 Rest 1 min

Rest 3 min

400m Run x4 Rest 1 min

Rest 3 min

200m Run x5 Rest 1 min

Lumberjack 20

 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.

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.

Lumberjack 20

For time:

20 Deadlifts (275/185 lbs) 

Run, 400 m

20 Kettlebell Swings (70/53)

Run, 400 m

20 Overhead Squats, 115/85 lbs

Run, 400 m

20 Burpees

Run, 400 m 

20 Pull Up (Chest To Bar)s

Run, 400 m

20 Box Jumps, 24/20 in

Run, 400 m

20 Dumbbell Squat Cleans, 45/30 lbs

Run, 400 m

35 Minute CAP