AMRAP 10:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs (24/20”)
6 Deadlifts (225/155#)
9 Burpee Box Jump Overs (24/20”)
9 Deadlifts (225/155#)
-Continue adding 3 reps to each movement until time expires.
AMRAP 20:
2 Rope Climbs (15-10 ft.)
20 Alternating Single-Leg Squats
40 Double Unders
Split Jerk
For Max Load
5-5-3-3-3-1-1-1-1
4 rounds for time:
25/18 cal Row
25 Push-ups
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Scaled: Use 95 pounds, 65 pounds or broomstick as needed.
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.
Open Gym
-or-
Suggested WOD
25 minute AMRAP
30 Power Cleans (95/65)
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
A. Push-press
3-3-3
B. 20 min AMRAP
2 Wall walks
20 DB Snatches (50/35)
24 Air Squats
A. Power Clean
5-4-3-2-1
B. Ascending Ladder for 3:00
1 Bar Muscle-up, 30 Double unders
2 Bar Muscle-ups, 30 Double unders
3 Bar Muscle-ups, 30 Double unders
*Continue to add 1 Bar Muscle-up per round for 3 minutes
Rest 3:00
Ascending Ladder for 3:00
1 Bar Muscle-up, 4 Box Jumps (24/20)
2 Bar Muscle-ups, 4 Box Jumps (24/20)
3 Bar Muscle-ups, 4 Box Jumps (24/20)
*Continue to add 1 Bar Muscle-up per round for 3 minutes
A. Front Squat
2-2-2-2-2
B. 3 sets of
15-10-5
Front Squats (95/65)
Cal Row
*rest 90 seconds between sets
AMRAP in 31 minutes
Today’s WOD honors the 31 Heroes who gave their lives on August 6, 2011
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
PARTNERS
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
The video below is a right of passage, performed by new SEALs when they arrive at their first Platoon.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Open Gym
-or-
Suggested WOD
18 min AMRAP
30 alt DB Snatches (50/35)
30/24 cal Row
30 T2B
30 DB Box Step-ups
A. Deadlift
3-3-3-3-3
B. 5 rounds
5 Deadlifts (275/185)
10 Burpees
A. Jerk
2 RM
B. For Time:
15 Squat Cleans (115/85); 200m Run
12 Squat Cleans; 200m Run
9 Squat Cleans; 200m Run
6 Squat Cleans; 200m Run
6 Squat Cleans; 200m Run
9 Squat Cleans; 200m Run
12 Squat Cleans; 200m Run
15 Squat Cleans; 200m Run
A. Back Squat
5-5-5
B. On the 2:00 min x 3 sets
Max Strict HSPU
Directly into
On the 2:00 min x 3 sets
Max Push-ups
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Open Gym
-or-
Suggested WOD
Today’s suggested WOD is a lifting complex based on the Hero WOD “DT”
“DT” Complex
3 Sets:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
*Rest as needed between sets
**Complex must be done unbroken
A. Snatch
2-2-2-2-2
B. Last Chance Qualifier Event 1
For time:
42-30-18
Calorie Row
Alternating DB Hang Snatch (50/35)
A. Press
3-3-3
B. 20 min AMRAP*
10 C2B Pull-ups
15 Push-ups
20 Single-leg Squats (alternating)
*After every 3 rounds, run 400m