A. Front Squat @75%
6-6-6
B. On the 4:00 x 5 rounds
20/14 calorie Row
10 Burpees over the Rower
5 Squat Cleans (155/105)
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
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.
"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.
Open Gym
-or-
50m Walking Lunge
50m Bear Crawl
30 DB Box Step-ups (24”/20”) (50/35)
40m Walking Lunge
40m Bear Crawl
20 DB Box Step-ups
30m Walking Lunge
30m Bear Crawl
10 DB Box Step-ups
A. 5 sets
1 Power Clean + 1 Hang Power Clean @85%
B. 15 min AMRAP
1 Power Clean @85% 1 RM
3 Strict Pull-ups
6 Hand Release Push-ps
9 Air Squats
A. Back Squat @70%
8-8-8
Accessory: Single Arm Dumbbell Row
10-10-10
B. 5 Rounds
5 Devil Press (35/25)
10 Alt DB Snatch
15 DB Hop overs
-rest 3 min-
5 rounds
5 Devil Press
10 Alt DB Snatch
15 DB Hop overs
A. Deadlift
10-10-10
B. 7 minute ladder
1 Deadlift (225/155)
1 HSPU
2 Deadlift
2 HSPU
3 Deadlift
3 HSPU
4,4,5,5, etc.
C. Tabata Plank Hold
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Open Gym
-or-
A. Weighted Pull-up
Work to a heavy set of 3
B. 3 rounds:
15 Power Cleans (115/75)
20 Plyo Push-ups
A. Push-Press
3-3-3-3-3
Accessory: 20m Mermaid Walk between sets
B. 5 rounds:
50 Double unders
15 Push-press (75/55)
10 T2B
A. In 10 minutes build to a heavy Snatch Pull.
B. Snatch Pull @weight from A
3-3-3-3-3
C. For time:
100 Lateral Bar Jumps
75 Deadlifts (95/65)
50 KBS (1.5/1)
25 Bar Facing Burpees
10 Clean & Jerk (95/65)
25 Bar Facing Burpees
50 KBS (1.5/1)
75 Deadlifts (95/65)
100 Lateral Bar Jumps
A. Overhead Squat
In 12 minutes build to a heavy 3 reps.
B. For time:
21 Hang Power Snatches (95/65)
200m Run
21 OHS
200m Run
15 HPS
200m run
15 OHS
200m Run
9 HPS
200m Run
9 OHS
200m Run
“Dottir”
12 Bar Muscle-ups
21 Deadlifts (225/155)
9 Bar Muscle-ups
15 Hang Cleans (225/155)
6 Bar Muscle-ups
9 S2OH (225/155)
Accessory Finisher
100 barbell Curls (45/35)
*Squeeze the bar. Try to stay unbroken.
Open Gym
-or-
A. Bench Press
5-5-5-5-5
B. 3 rounds
50 Double Unders
30 Wallballs
10 HSPU
A. 15 Reps of Paused Power Snatch done 1 at a time @80%
Pause at 2” off the floor
Pause below the knee
Pause above the knee
B. 3 rounds
24 Box Jumps (24/20)
24 Alt DB Snatch (50/35)
24 Single Arm OH DB Walking Lunge
A. Front Squat Tempo 3-3-1 @60%
5-5-5-5-5
B. For time:
21-15-9
Front Squat (135/95)
KBS (2/1.5)
400m run
A. Shoulder Press
5-5-5-5-5
B. “Lead Foot”
4 min AMRAP
27/21/cal Row
27 Burpees
27 C2B Pull-ups
-rest 4 minutes-
4 min AMRAP
21/15 cal Row
21 Burpees
21 T2B
-rest 4 minutes-
4 min AMRAP
15/9 cal Row
15 Burpees
15 Pull-ups
“Emily”
10 rounds for time
30 Double unders
15 Pull-ups
30 Air Squats
100m Sprint
-Rest 2 minutes-
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Open Gym
-or-
A. Deadlift
8-8-8 @65% of 1 RM
Accessory:
10 Hip Extensions between sets on GHD
B. For time
800m Run
-then-
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)
-then-
800m run
A. EMOM for as long as possible
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Scale to get at least 9 rounds
Accessory:
5 rounds of
:30 Oblique Sits (scaled=side plank)
:30 Glute Bridge Hold
A. In 10 minutes build to a heavy Power Clean
B. Clean Pull @ 100% of A
3-3-3-3-3
C. 4 rounds for time
30/21 cal Row
15 T2B
7 Power Clean & Jerk (155/105)