Clean and Push Jerk Prep then.. 5 rounds for time NO RACKS! 5 push jerk 185/135 10 pull ups
Please join us today for open gym from 10-12. We will see you then!
Teams of 3: 35 minute AMRAP 3000 m row buy in then 300 double unders 200 wall balls 20/14 100 burpees 50 med ball cleans *score will be the reps, row not included
Run 200 m 16 Turkish Get ups alternating 200 m run 16 KB clean and jerk alternating 200 m run 16 HSPU 200 m run 16 burpees 200 m run
Bench Press 3-3-3-3-3-3-3 then.. 7 minute AMRAP 15 cal row 20 jumping lunges
“Hansen” Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew… Read more »
Push Press 5-5-5-5-5 then… 21-15-9 Deadlift 315/205 Box jump 30/24
Today.. 5 rounds for time: 400 m run 15 thrusters 95/65
HERO WOD SUNDAY “Whitten” Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when… Read more »
Teams of 3: 30 minute AMRAP 100/75 cal Bike 75 wallballs 20/14 50 power cleans 115/80
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.
20 Deadlifts (275lbs)
20 KB swings (2pood)
20 Overhead Squats (115lbs)
20 Pullups (Chest to Bar)
20 Box jumps (24″)
20 DB Squat Cleans (45lbs each)