“Lumberjack 20” 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…. Read more »
Workout of the Day
5 rounds for time *45 minute cap teams of 2 Run 800 m (200 m relay) 60 KB swings 53/35 60 pull ups
On the minute x5@40-50% of 1RM 1 Power clean 1 hang squat clean 1 split jerk Directly to… On the minute x 7 2 hang squat cleans 1 split jerk *build up to ~90% (no higher)
Deadlift 3-3-3-3-3 then.. 21-15-9 SDHP 95/65 HSPU
AGOQ Workout #3 AMRAP 20 minutes 50 wall ball 20/14 100 double unders 50 ft Handstand walk OR bear crawl 100 double unders 50 cal row 100 double unders 50 ft Handstand walk OR bear crawl 100 double unders
*T-Shirt Reminder* This will be the last week for you to put in your orders for the Memorial Day Murph T-Shirt. Be sure to fill out the form on the whiteboard so you will have something awesome to wear on… Read more »
Please join us today for Open gym from 10 am-12 pm. We will see you then!
Teams of 3: For time: 100/75 Cal Row 100 box jump overs 24/20 100 power snatch 95/65 100 thrusters 95/65 100 chest to bar pull ups 100 thrusters 95/65 100 power snatches 95/65 100 box jump overs 24/20 100/75 Cal… Read more »
Clean and Jerk Prep 3×2 then.. 5 rounds for time: 400 m run 30 wall ball (20/14) 3 clean and jerk (225/155) 3 rope climbs
4 rounds for time: 30 double unders 8 single arm KB thrusters (right arm AHAP) 8 KB reverse lunges (right leg) 8 single arm KB thrusters (left arm AHAP) 8 KB reverse lunges (left leg) *Rest 30 seconds
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)