WOD/Events

Today’s WOD

View Today’s WOD

Upcoming Events

View Our Events

WOD Archive

5
Jul

Sunday, July 6, 2014

Yoga at 10am with Sima, free for members, $10 for friends.
REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). Free t-shirt/tank to the member who brings the most friends!
===================================================================================
Fitness:
Snatch, 6×2 (A)

Performance:
Snatch, find a heavy double
 
Fitness & performance:
In teams of two, AMRAP 15:

  • 3 squat snatches, 115/80
  • 6 handstand pushups
  • 9 wallball shots

*While one partner completes the above AMRAP, the other partner will run 400m. Upon completion of the run, partners will switch.

4
Jul

Saturday, July 5, 2014

Free class at noon – bring your friends! Regular WOD schedule today.
Open gym will be at noon today.
===================================================================
Fitness:
Clean & jerk, 6×2 (A)

AMRAP 10:

  • 2 clean & jerks*, 135/95
  • 10 box jumps, 24/20


Performance:
Clean & jerk, find a heavy double

AMRAP 10:

  • 2 clean & jerks*, 175/115
  • 10 box jumps, 32/26

*Full squat cleans*

3
Jul

Friday, July 4th, 2014

Happy 4th of July: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Saturday.
REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). Free t-shirt/tank to the member who brings the most friends!
Flag
===================================================================================

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. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Fitness & performance:
“Lumberjack 20”
For time:

  • 20 deadlifts, 275/185
  • Run 400m
  • 20 KB swings, 32/24
  • Run 400m
  • 20 overhead squats, 115/80
  • Run 400m
  • 20 burpees
  • Run 400m
  • 20 pull ups (Chest to Bar)
  • Run 400m
  • 20 box jumps, 24/20
  • Run 400m
  • 20 squat cleans, 115/80
  • Run 400m

*Compare to 6/1/2013

Finisher: 50 toes to bar for time

2
Jul

Thursday, July 3, 2014

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Today is the last day to fill it out before we close the survey and analyze the results.
July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Thursday and Saturday.
REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). Free t-shirt/tank to the member who brings the most friends!
===================================================================================
Fitness:
Press, 5×5 (A)

Performance:
Press, 3×2 (ME), 2×10 (ME)
 
Fitness & performance:
For time:

  • 200 double unders
  • Row 2000m
  • Run 1 mile

Evening classes (due to rain):

  • Row 2000m
  • 200 double unders
  • Ros 2000m

 

1
Jul

Wednesday, July 2, 3014

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Thursday midnight is the last day to fill it out.
July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Thursday and Saturday.
===================================================================================
Fitness:
Back squat, 5×5 (A)

AMRAP 12:

  • 3 power cleans, 115/80
  • 6 pistols or candlestick pistols, right leg
  • 6 pistols or candlestick pistols, left leg


Performance:
Back squat, 1×20 (65%); 1×15 (70%); 1×10 (75%)

AMRAP 12:

  • 3 power cleans, 155/105
  • 6 pistols, right leg
  • 6 pistols, left leg

 

30
Jun

Tuesday, July 1, 2014

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Thursday midnight is the last day to fill it out.
July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Thursday and Saturday.
===================================================================================
Fitness:
Deadlift, 5×5 (A)

21-15-9:

  • Shoulder to overhead, 95/65
  • Bastards


Performance:
Deadlift, 2×5; 2×3; 2×1 (ME)


21-15-9:

  • Shoulder to overhead, 135/95
  • Bastards

 

29
Jun

Monday, June 30, 2014

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us!
===================================================================================
REMEMBER YOUR TALL SOCKS!!
Fitness:
Rope climb technique

Performance:
12 rope climbs for time
 
Fitness & performance:
“Kelly:”
5 rounds for time:

  • Run 400m
  • 30 box jumps, 24/20
  • 30 wallball shots, 20/14

*Compare to April 19, 2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1403635841./565338436823030/?type=3&theater
**35 min cap

28
Jun

Sunday, June 29, 2014

Yoga with Sima at 10am!
===============================================================
Fitness:
Thruster, 5×5 (A)

9-7-5:

  • Thruster, 115/80
  • Pull ups
  • Ring dips


Performance:
Thruster, 2×5; 2×3; 2×1 (ME)


9-7-5:

  • Thruster, 165/110
  • Muscle up