Friday 1/17/20

HonorFit 60

Lumberjack 20

20 Deadlifts 275/185lbs
Run 400m
20 KB swings 70/53lb
Run 400m
20 Overhead Squats 115/75lbs
Run 400m
20 Burpees

Run 400m
20 Pullups 
Run 400m
20 Box jumps 
Run 400m
20 DB Squat Cleans 45/30lbs each
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.

 


SC 45

STRENGTH

5-5-5-5

Tempo Deadlift

WORKOUT

3 ROUNDS FOR TIME

50m KB Farmer Carry 70/53

15 Deadlifts 135/95

50m KB Farmer Carry

15 Jumping Pull-ups

HonorFit 30

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 DB Thrusters

5 Burpees

100m Run

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Thrusters

4 Burpees

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

3 DB Thrusters

3 Burpees

100m Run

 

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