Skill:
Turkish get-up
WOD:
Complete the following complex (Fran weight):
Push Press, 7-7-7-7-7-7-7
Thruster, 7-7-7-7-7-7-7
Front Squat, 7-7-7-7-7-7-7
Athlete will complete seven push presses, seven thrusters and seven front squats in a single complex. The entire complex must be completed unbroken and within 45 secs. Athlete will have two minutes to rest between complexes.
Strength:
Every minute on the minute for 15 mins perform
2 Power Cleans @ 80-85% of 1 RM.
WOD:
5 mins – Complete max reps HSPU
4 mins – Complete max reps pull ups
3 mins – Complete max reps push ups
2 mins – Complete max reps supine ring rows
1 mins – Complete max reps dips
“Lumberjack 20”
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
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.
“Annie”
Complete the following for time
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups.
Skill Work:
Maintaining neutral position in the Front Rack and Overhead positions.
WOD:
Complete for time
21-18-15-12-9-6-3
Push Press, 75/55
Sumo Deadlift High Pull, 75/55
Strength:
15 mins to find max load on Rack Jerk
WOD:
Run 800m
30 Back Squats at Body Weight
Run 800m
Complete the following for reps:
2 rounds
1 min to complete as many reps as possible
Thruster (95/65lb)
Rest 30 sec
1 min to complete as many as possible of
Pullups
Rest 30 sec
1 min to complete as many as possible of
abmat sit-ups
Rest 30
1 min to complete as many as possible of
KB swings (1.5/1)
Rest 30
Following adequate rest/recovery, complete:
1 mile run.
For time:
400m Run
30 Bench Presses (body weight)
800m Run
20 Bench Presses (body weight)
1600m Run
10 Bench Presses (body weight)
Skill Work:
Mid line Stability/Ring Push up Variations
WOD:
21-15-9
Row
Pull ups
Kettlebell Swings
