Group Wod


Front squats (155/115)


Push Jerk (95/65)

Ring dips


Sumo Dead-lift high pulls (95/65)

Double unders


Each person starts at a different station, you cannot move to the next station until the person in front of you is finished with their movement.

Death By Pull-ups


Back Squats



With a continuously running clock do one pull-up the first minute, two p ull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.




5 rounds of:

5 Burpees

10 Kettle bell swings

15 Squats

Post time to comments.



Lumberjack 20 runs at CrossFit Regina (Canada) and Potomac CrossFit(VA).

And we thought we had it rough..



Linda "Three Bars of Death"


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.


Scaling for Linda from CrossFit Brand X


Al was the first to step up and do the challenge this evening. Some one has to challenge him. Any takers?

Workout Of The Day



Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Dress warm, it is going to be a cold run.

As many rounds in 20 minutes as you can of:
Run 400 meters
Maximum amount of push-ups you can do until failure

Post number of push-ups completed for each round to comments.


Jason designed the new banner, what do you think? It will be hanging in the garage soon!

Workout Of The Day


Split Jerk



Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.


Two reminders. One, I will not be there tomorrow evening so it will be open gym, second check your emails that you used to register to this site.

Workout Of The Day


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

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Challenge of the week (COW): 100 Burpees for time.

You can do this before or after your workout. A prize will be given to the person that does this the fastest. New challenge to come every week.

Check your emails this evening or tomorrow, the emails used to register to the CFT site, CrossFit Santa may have came early!?!

Death Race

Also, leave how many shirts, color (black or white),sizes, and men or women style t-shirt to comments.






Rest Day

Rest Day.


Rest is important, do it in style!


Omega-3 Mania

Recently, the health benefits of Omega-3s have garnered much of the public's attention. The food industry has been riding the wave of its popularity by slapping labels on their products that display its Omega-3 content. These days, its seems that even Twinkies and Doritos are claiming to be good sources of Omega-3 fatty acids. So, what is all the hype about and why are all the health experts going gaga over this stuff?

It's About Balance
Omega-3s, along with Omega-6s, are long chain fatty acids that are comprised of carbon, hydrogen and oxygen atoms. These fatty acids are known as EFAs or essential fatty acids, meaning your body cannot synthesize these types of fats, therefore you HAVE to get them from you diet. Both EFA's are polyunsaturated and tend to be liquid at room temperature. Alpha linolenic acid (ALA), Eicosapentanoic acid (EPA), and Docosahexanoic acid (DHA) are all Omega-3 (n-3) fatty acids. And the three sources of Omega-6s are Linoleic acid (LA), Gamma Linolenic acid (GLA), and Arachidonic acid (ALA). The healthy ratio of n-6 to n-3 is at most 3:1 (if not a little lower like 2:1). Sadly, the standard American diet ratio is somewhere between 20:1 and 40:1. This isn't necessarily because Americans are under consuming Omega-3s but a result of our overconsumption of Omega 6s. This is due in part because of the tremendous amounts of corn, soy and grains in our diet, as well as the diet of the animals we eat. An imbalance such as this can cause an overproduction of the inflammatory hormone Prostaglandin E2, the precursor to an array of degrading health conditions.

Benefits of Omega-3s
-Necessary for brain development and function. The brain is composed of 60% fat. 
-Keeps blood thinner and healthier
-Building block of cell membranes
-Helps increase metabolic rate
-Reduces the risk of heart disease and stroke 
-Reduces inflammation
-Lowers blood cholesterol & triglycerides

Foods Rich in Omega-3s

1. Grass-fed, organic meat
Animals that are pasture raised will have higher levels of DHA & EPA. Make sure that it is organic because toxins such as pesticides, herbicides and hormones are stored in animal fat. 
2. Walnuts and seeds such as flax, hemp, pumpkin, and chia
3. Cold water fish (salmon, sardines, and mackerels)
4. Flaxseed oil and Fish oil (good source of EPA & DHA)
5. Green, leafy vegetables (very minimal)

From the Recipe Exchange at Bauman College:
"Mood Elevating Pesto"
3 cloves garlic
3 tablespoons walnuts
1 tablespoon flax meal
2 cups basil
1/3 cup olive oil
3 tablespoons flaxseed oil
2 tablespoons balsamic vinegar
1/2 cup Parmesan cheese (grated)
This is a delicious pesto packed full of Omega-3 Fatty Acids!


Fort Hood Memorial Workout

Lumberjack 20 Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.

I would like everyone to be there for this workout. We can all share a moment and show our support for those fallen in this horrible tragedy. Tonight you can post in the comments and talk about what time everyone wants to meet at the gym. Rest well.

CIndy or Mary

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


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Workout Of The Day


Squat 5x5

Bench press 3x5

For time:

25 hand stand push-ups

50 Pistols (alternating)

75 Pull-ups

Post time to comments.

"Joshie" was responsible for this!


5 rounds for time of:

400m row

15 wall ball shots

7 burpees

Post time to comments.


A new, rather long analysis of the dead-lift

Megan also came up with our trademark saying for CFT: Punishing our WODs like you punish your combo meal!


Practice muscle ups

For time:

225 lb. dead-lift 21 reps

30 glute-ham sit-ups

225 lb. dead-lift 15 reps

20 glute-ham sit-ups

225 lb. dead-lift 9 reps

10 glute-ham sit-ups

Reminder, CrossFit Timoro will be taking part in the Lumberjack CrossFit Memorial Hero WOD on Saturday, Dec. 5th

Shirt orders will be placed soon. Please post how many, sizes, and color of shirts you would like ordered.

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