2013-11-30 Wod

"Lumberjack 20"

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

20 Deadlifts, 275/195#
Run 400m
20 KB swings, 32/24 kg
Run 400m
20 Overhead Squats, 115/75#
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box Jumps, 24/20"
Run 400m
20 Squat Cleans, 115/75#
Run 400m

Compare to 2012-11-22

2013-11-29 Wod

1mile Run
48 Burpees
1mile Run

2013-11-28 Wod

EMOMx12
5 SDLHP, 95/65#
6 KB Swings, 24/16 kg (USA)
7 Pushups
1 HSWU

2013-11-27 Wod

"Jackie"
1000m Row
50 Thrusters, 45/30#
30 Pullups

Compare to 2012-12-18 Wod

2013-11-26 Wod

13min AMRAP
7 Deficit Deadlifts  50% 1RM
6 Inverted Burpees into HSPU
13 OHL, 45/25#

2013-11-25 Wod

3 Rounds
150 Single Unders
50 AMSU
25 Back Squats, 105/75#

2013-11-23 Wod

4 Rounds
1min KB Swings, 28/20 kg (Russian)
1min OHL, 45/25#
1min AMSU
1min OHS, 85/55#
1min Rest

2013-11-22 Wod

44 MBC, 20/14#
44 T2B
44 Pushups
44 Double Unders

2013-11-21 Wod

4 Rounds
6 Split Jerks, 135/95#
8 Box Jumps, 30/24"
10 Ring Dips

2013-11-20 Wod

12min AMRAP
30 Double Unders
3-6-9-6-3-6-9-6-3-6... DL @ 60% 1RM

2013-11-19 Wod

5 Rounds
13 Wallballs, 20/14#
6 Power Snatches, 145/105#

2013-11-18 Wod

13min Partner AMRAP
A: 300m Uneven Farmers Carry, 65/45#
B: 3 HSPU + 30m Bear Crawl

Sunday Outline 11/18-11/24

New class times on:

-Tues/Thurs Evenings at 445p, 530p, 700p, 745p (NO 615p class)
- Wednesdays at 1200p

And keep bringing friends!

Mon: Partner, Carry?
Tues: 5 Rounds power snatch
Wed: Double Unders and Deadlifts
Thurs: Split, Jump, Dip
Fri: It's the 22nd
Sat: 1min, 1min, 1min, 1min, 1min

2013-11-16 Wod

Teams of 3 for 3 Rounds
4DL @ 75%1RM + 200 run (TK)
Max Row
30 Double Under (RRT)

2013-11-15 Wod

5-5-3-31-1-1-1
Push Press

Finisher
9min AMRAP
9 Box Jumps, 24/20"
9 Push Press, @ 65%

2013-11-14 Wod

7min AMRAP
4 TGU (Left Arm only), 55/35#
4 Shoot Throughs
25 Air Squats

After 7min AMRAP, rest 1min then repeat with Right arm only TGU

2013-11-13 Wod

"Sloane's Slaughterhouse"

Buy-in: 43 Pullups (EMOM: 3 T2B)
4 Rounds
7 Burpees
11 HPC into 2 Front Rack Lunges, 95/65
Buy-out: 15 Inverted Burpees into HSPU

2013-11-12 Wod

13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings, 28/20 kg (USA)
WAMSU, 45/25#

2013-11-11 Wod

"Omar"

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. 
10 Thrusters, 96/65#
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

Sunday Outline 11/11-11/18

keep bringing friends!

Mon: Honoring a fallen US Army First Lieutenant from Hamilton, NJ
Tues: 11,12,13 KB USA and WAMSU
Wed: Sloane's Belated Bday Wod (new movement debut!!!)
Thurs: 2x 7min AMRAP triplet
Fri: Push press
Sat: Team Row

2013-11-09 Wod

5min AMRAP
1n one-legged Box Jump, 20/12"
1n KB Swing, 20/12 kg (USA)
rest 1min
5min AMRAP
2n Box Jump Overs, 20/12"
2n KB Swing, 20/12 kg (Russian)
rest 1min
5min AMRAP
3n Burpee Box Jump Overs, 20/12"
3n one-armed KB Swing, 20/12 kg (Russian)

2013-11-08 Wod

16-8-4-2
HSPU
OHS, 115/70#
T2B
rest 1min then
2-4-8-16
Pushups
Air Squats
AMSU

2013-11-07 Wod

12min AMRAP
12 OHL, 55/35# DB
24 Double Unders
12 Alt One Arm DB Snatch, 55/35#

2013-11-06 Wod

"Mary loves Running and Burpees!"

23min AMRAP
46 Burpee Buy-in then
400m Sandbag Hill Carry, 45/25#
8 Tire Flips
2 HSWU

2013-11-05 Wod

5 Rounds
50sec Amrap: 5 DL @ 50% + 5 Bar facing burpees
10sec Rest
50sec Amrap: 5 Broad Jumps + 5 AMSU
10sec Rest
50sec Amrap: 5 Jumping Pushups + 5 Supermans
10sec Rest

2013-11-04 Wod

4 Rounds
400m Run
12 Wallballs, 20/14
6 Squat Cleans, 135/95
2 TGU, 75/55#

Sunday Outline 11/4-11/10

Check the announcements at the top left on the website (also on the whiteboard between the two bathrooms)

Final electrical inspection for the upstairs room on Tuesday. Next stop - final building inspection!

Remember the new class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Mon: Heavy Squat Cleans
Tues: Remember, remember, the 5th of November
Wed: Mary's Bday Wod! (wear layers - and nothing fancy!)
Thurs: Alt DB Snatches AMRAP
Fri: Pushups, Air Squats, AMSU plus their bizzaro verisons
Sat: Larm is to Lleg as...

2013-11-02 Wod

10 TGU, 65/35# (barbell)
100 Double Uunders
10 Manmakers, 55/35#

2013-11-01 Wod

Teams of 3 for 4 Rounds

23 KB (Russian) swings, 32/24 kg (TK)
Max Row
12 Pistol Squats (RRT)