“Lumberjack 20″

          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.

This workout is in honor these soldiers, one month after the murderous rampage.

WOD
“Lumberjack 20″
20 – Dead Lifts (275#)
400m run
20 – KB Swings (2 pood)
400m run
20 – Overhead Squats (115#)
400m run
20 Burpees
400m run
20 Pull-ups (chest to bar)
400m run
20 Box Jumps (24″)
400m run
20 KB Squat Cleans (35#)
400m run

Filthy Fifty

‘Filthy Fifty’

50 Jumping Pull Ups
50 Box Jumps
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpee
50 Double Unders

Compare to the last time we did this wod on September 15th here.

CFCV Filthy 50 Score Card 12-2-09

 

Practice? We Talkin’ About Practice?

Everybody has an exercise or a workout or two that they always hope will never pop up.  Whatever these are for you are exactly what you need to be doing the most.  You need to explore them, put them in every warm up and turn them into your strengths.  This is an amazing concept that will enhance your fitness to a whole new level if you apply it.

Turkey Day

Some of the Thanksgiving crowd.  I’m very grateful for you guys, thank you for working hard day in and day out!

Gobble Gobble

In teams of 4 perform;

300x pull ups
400x push ups
500x sit ups
600x squats

CFCV Thanksgiving Scoreboard

ANGIE

“angie”

100 – Pull ups
100 – Push ups
100 – Sit ups
100 – Squats

Compare to the last time we did angie (8-26) here.

The Thanksgiving schedule is also posted here.

CFCV Score Board Angie 11-17-09

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