Archive for January 25, 2015

Monday 20150126 Open Workout

Posted: January 25, 2015 by eweirick in Uncategorized
Kim Level 2
Coach Kim was working on getting her Level 2 this last weekend. Awesome work! CAN!

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S/S/S:

Prep for WoD

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WOD:

On November 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. Four of the slain soldiers, 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.

Lumber Jack 20 (40 Min Cut-Off)

20 Deadlifts (275 lbs)

Run 400m

20 KB swings (2 pood)

Run 400m

20 Overhead Squats (115 lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45 lbs each)

Run 400m

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Scaling Options:

Row 500 vice Run 400

Weights to ability

C2B Pullups -> Chin over Bar -> Ring Rows (no jump/no bands)

Box Jump to Height

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Xtra:

High Five and encourage others to finish!

Stretch it out!

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