**Reminder** Due to the anticipated snow for tomorrow, please be sure to check our Facebook page for updates on whether or not the gym will be open for class. If you do not have Facebook, we will also be updating… Read more »
OH Squat Warm Up then.. “Nancy” 5 rounds for time of : 400 m run 15 OH squats 95/65
AMRAP 8 Minutes: 3 Bar Muscle Up 6 Toes 2 Bar 9 HSPU
Please join us for Open Gym today! Open gym: 10 am-12pm Chalk up and see you then!
Today: In Teams of 2 For Time 130 KB Swings (70/53) 20 Shoulder-to-OH (155/105) 20 Burpees 20 Cleans (155/105) 20 Pull-Ups 20 Goblet Squats (70/53)
Today: 2018 Open WOD 18.4… For time with a 9 minute time cap “Diane” 21-15-9 Deadlift 225/155 HSPU then immediately 21-15-9 Deadlift 315/205 50 ft HS Walk
Today: Skill Work Turkish Get-Ups Then Every 90 seconds for 7 sets: 7 toes to bar 7 box jump overs
Today: 8 RFT 10 Burpees 15 Jumping Alternating Lunges 20 Double-Unders 25 yard shuttle run (5×5 yards) Rest 1:30
Today: “Crossfit Total II” Clean 1RM Bench Press 1RM Overhead Squat 1RM
Today: 4 Rounds 400m Run w/ Med Ball (20/14) 40 Med Ball OH Walking Lunge 20 Med Ball Sit-ups *Do Not Drop Med Ball
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)