9am Class and Open Gym 10am – Noon

WORKOUT

Performance
For max reps at each station:
Tabata pull-ups (Rx+ CTB Pull Ups)
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 20/15kg
Rest 1 minute
Tabata Good Mornings 20/15kg
Rest 1 minute
Tabata jumping back squats 20/15kg

Fitness
For max reps at each station:
Tabata Body Rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 15/7kg
Rest 1 minute
Tabata Good Mornings 15/7kg
Rest 1 minute
Tabata jumping back squats 15/7kg

BENCHMARK TRAINING

Games

“11.6”

Complete as many reps as possible in 7 minutes following the rep scheme below:
45/30kg Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Hero

“Lumberjack 20”

20 Deadlifts 125/82.5kg
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 52.5/35kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20″
Run 400m
20 DB Squat Cleans 20/15kg
Run 400m

On Nov. 5, 2005 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, one month after the murderous rampage.