Thursday 11 Nov - 'Annie' - 50, 40, 30, 20, 10 Double Under, Sit Up

Compare to 16 Aug
Some light reading from my friend Justin at CF East Sac here . This is one for the strong guys who still choose to 'muscle' the bar up rather than use technique!

Happy Birthday today to mum!!

Wednesday 10 Nov - 3 Rnds - 30 KB Swing (24/16) 25 WallBall, 20 PullUp

 

The amount of people who did their 5RM Split Jerk today at their previous 1RM weight was impressive! Nice work guys!

Tuesday 9 Nov - 3 Rnds - 10 Ground to OverHead (40/30), 80m Shuttle Run

Compare to 9 Aug
How much fun is rope climbing?? I forgot to mention to wear long socks - sorry to those who are missing a bit of skin around the ankle area - at least we know for next time!

Monday 8 Nov - 12min AMRAP - 9 Dumbbell Thruster (15/10), 6 Sit Up, 1 Rope Ascent

 

There are progressions before an actual rope climb - I know I don't have to remind you all but CF workouts are scalable - to infinity! Don't miss this one because you think you cant, or worse, don't want to climb a rope!

Sunday 7 Nov - Open Gym - 2-4pm

 

If you missed out on the Lumberjack 20 WOD you could always do it at Open Gym!

Saturday 6 Nov - 'Lumberjack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Tyre Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

On Nov. 5 2009 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood, USA. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honour.

Friday 5 Nov - 5k Run

 Compare to 3 Sep and 9 Jul and 5 May

Meet me at the monument, at the Cool Spot Cafe end of East Point Road, at all of the regular Friday session times to get a 5k run time recorded.
Also Aaron's 'AnywhereFit' WOD entry got in the top three so vote for it to win
here. Great job Aaron!!