Monthly Archives: November 2016

Strength: Push/Split Jerk

WOD: 14min AMRAP
12 Straight Leg Sit ups
10 Box Jump Overs
8 Pull Ups

Strength: Back Squats

WOD:
1-2-3-4-5-4-3-2-1
Wall Climbs
Squat Cleans 155/105

Skill:
Double Unders

Strength: Bellator Mile + Push Press

WOD: 4 Rounds
:40 Work
:20 Rest

Thrusters
Toes to Bar
Burpees

Partner WOD:
“Worse than Murph?”

500m Row then 5 rounds of:
5 pull-ups
10 push-ups
15 squats

500m Row Then, 4 rounds of:
8 handstand push-ups
15 kettlebell swings

500m Row Then, 3 rounds of:
15 box jumps
15 knees-to-elbows

500m Row Then, 2 rounds of:
20 wall-balls
30 sit-ups

500m Row Then, 1 Round of:
50 Burpees

“Lumberjack 20”

20 Deadlifts (275/145)
Run 400m
20 KB swings (55/35)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/75)
Run 400m

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, 6 years and 3 weeks after the murderous rampage.

Be Thankful

Strength: Overhead Squats

WOD:For Time
3 Rounds

20 Wall Balls (20/14)
:30 Plank
10 KB SDHP (55/35)
:30 Plank
2 Rope Climbs

Strength:
Power Clean

WOD:
100 Double Unders
800m Run
60 Sit Ups
40 Hand Release Push Ups
20 Pull Ups

Strength:
Deadlifts

WOD-4 rounds

:30 Calorie Row
:30 Rest

:30 Back Squats (95/65)
:30 Rest

:30 Power Snatch (95/65)
:30 Rest

WOD w/partner
1 Person working at a time (1PWAT)

500m Row

“Fast Fran”
21-15-9
Thrusters (45/35)
Pull ups

1000m Row

“Double Grace”
60 Clean and Jerks (135/95)

2000m Row

“Total Diane”
45 Deadlifts (225/135)
45 HSPU

1000m Row

“Total Annie”
150 Double Unders
150 Sit Ups

500m Row

Strength
Front Squats

WOD:
200m Run then start
21-15-9
Shoulder Press
Laterall Hops Over bar
Knee Raises

*200 Run after each Knee Raises