Saturday, May 17, 2014

Taking it to the street for a Farmer's Carry!!!


Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Walking Lunge
10 DB Straight-leg Deadlifts

WOD
Conditioning
“Partner WOD”
30 Deadlifts 205/133#
Run 500m (250m Relay each)
30 KB swings (53/35#)
Run 500m
30 Overhead Squats (95/63#)
Run 500m
30 Burpees
Run 500m
30 Pull-ups
Run 500m
30 Box jumps (24/20")
Run 500m
30 Squat Cleans (95/63#)
Run 500m
You must use the same bar for the Deadlifts, OHS and Squat Cleans, so be prepared to change the weight.

Rx+ =
“Lumberjack 20”
20 Deadlifts (275/193#)
Run 400m
20 KB swings (70/53#)
Run 400m
20 Overhead Squats (115/73#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20")
Run 400m
20 DB Squat Cleans (45/25#)
Run 400m

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 of these soldiers.


Day 17

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