Strength: Push/Split Jerk
WOD: 14min AMRAP
12 Straight Leg Sit ups
10 Box Jump Overs
8 Pull Ups
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