27/08/2018-02/09/2018

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

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