Workout of the day
Monday, July 3rd 2023
WARM UP
100m Jog
50′ Tin Soldiers
50′ Toe Walk
50′ Walking Lunge
50′ High Knees
100m Run
then,
Mobility/Movement
-:30 Inactive Squat
-:30 Active Squat
-10 Spiderman rotations w/ Twists
-Hip 90/90s
Coach Led Barbell Warm Up
-10 Deadlifts
-8 Front Squats
-6 Overhead Squats
-4 Box Jumps
“LumberJack 20”
For Time
- 20 Deadlifts (275/185 lb)
- 400 meter Run
- 20 Kettlebell Swings (2/1.5 pood)
- 400 meter Run
- 20 Overhead Squats (115/75 lb)
- 400 meter Run
- 20 Burpees
- 400 meter Run
- 20 Chest-to-Bar Pull-Ups
- 400 meter Run
- 20 Box Jumps (24/20 in)
- 400 meter Run
- 20 Dumbbell Squat Cleans (50/35 lb)
- 400 meter Run
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.