Thursday 190704 – Independence Day

Note: we’ll only have a 9AM class on Independence Day. AND, don’t go to Sanctify proper; we’ll be in the back of the building immediately west of Sanctify (formerly Sani-matic). Look for the big overhead door, we’ll have it open for ya!

WHITEBOARD BRIEF

At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.

U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, 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 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

METCON

“Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m

Scale as needed but here are some logical options…
L3: 225/155, 70/53 Russian, 95/65, 40/25
L2: 185/125, 53/35, 75/55, shorter box, 35/20
L1: 135/95, 44/26, 65/45, shorter box, 30/15

By |2019-06-26T18:08:31+00:00July 3rd, 2019|Workout of the Day|