Monday 27
Bank Holiday – CLOSED
Tuesday 28
WOD 1
Back Squat
5-5-5-5-5, then AMRAP @ -10%
WOD 2
AMRAP10
8 DB Thursters
10 DB OH Lunges
12 DB Step Ups 30″/24″
*Men use 22.5kg DB pair, Women use 15kg DB pair
Wednesday 29
WOD
EMOM30
1. 10 Ring Dips
2. 30sec Handstand Hold
3. 15 Kips
4. 20 Push Ups
5. 20 Gymnastic Crunch
6. 30sec Superman Hold
Thursday 30
WOD 1
Strict Press
10-7-5-3-3-1
WOD 2
3 rounds, for time:
30 Wall Balls 9/7kg
30 DU
30 Ab Mat Sit Ups
*15min Time Cap
Friday 31
Hero WOD: ‘The Lumberjack’
20 Deadlifts 125/85kg
400m Row
20 AKB Swings 32/20kg
400m Row
20 OH Squat 52.5/35kg
400m Row
20 Burpees
400m Row
20 C2B Pull Ups
400m Row
20 Box Jumps 24/20″
400m Row
20 DB Squat Cleans
400m Row
*40min Time Cap
On Nov. 5 2009 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.
Saturday 01
WOD
10-1
BB Clean & Jerk 42.5/30kg
Bar-facing-Burpees
Toes to Bar
REST 5mins
21-15-9
Power Snatch 42.5/30kg
Cal Row/Bike/Ski
*35min Time Cap
Sunday 02
REST DAY