"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Legs too sore for this workout? Don't worry, we'll follow the same format and sub push press.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Scale weight as needed. If you can't do handstand push-ups, we've got a few modifications we can make.
.jpg)
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Split Jerk 1-1-1-1-1-1-1 reps
If you're unfamiliar with this movement, we'll drop the weight, increase the reps, and work on form/technique.
Impromptu WOD at 9:00AM - see you there!
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
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 these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
