December 6, 2009
Sunday 091206
Rest day
December 2009
December 5, 2009
Saturday 091205
Lumberjack 20 Memorial Workout
20 Deadlifts ( Men 275 lbs, Women 185 lbs)
Run 400m
20 KB swings (Men 70 lbs, Women 45 lbs)
Run 400m
20 Overhead Squats (Men 115 lbs, Women 75 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (Men 24″ box, Women 20″ box)
Run 400m
20 DB Squat Cleans (Men 45lbs each, Women 25 lbs)
Run 400m
Post time to responses.
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 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.
There will be a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December. If the 7:00 am class has 5 or more participants throughout the month the class will become permanent.
December 4, 2009
Friday 091204
“Randy”
75 reps for time of:
Power snatch (Men 75 lbs, Women 45 lbs)
Post time to responses.
There will be a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December. If the 7:00 am class has 5 or more participants throughout the month the class will become permanent. The class will start this Wednesday, December 2nd.
This Saturday we will be participating in the Hero WOD Fundraiser dedicated to the four fallen Lumberjack CrossFit soldiers at Fort Hood. For more information about the fundraiser or how to get registered, click here. If you would like to donate but not get registered you can click here. Thanks for your support!
December 3, 2009
Thursday 091203
For time:
800 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
400 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
800 Meter run
Post time to responses.
Post time to responses.
There is a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December. If the 7:00 am class has 5 or more participants throughout the month the class will become permanent.
This Saturday we will be participating in the Hero WOD Fundraiser dedicated to the four fallen Lumberjack CrossFit soldiers at Fort Hood. For more information about the fundraiser or how to get registered, click here. If you would like to donate but not get registered you can click here. Thanks for your support!
December 2, 2009
Wednesday 091202
For time:
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
Post time to responses.
There will be a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December. If the 7:00 am class has 5 or more participants throughout the month the class will become permanent. The class will start this Wednesday, December 2nd.
This Saturday we will be participating in the Hero WOD Fundraiser dedicated to the four fallen Lumberjack CrossFit soldiers at Fort Hood. For more information about the fundraiser or how to get registered, click here. If you would like to donate but not get registered you can click here. Thanks for your support!