12 min AMRAP:
1/1, 2/2, 3/3…Ladder up each round by 1
Double DB Front Rack Step Back Lunge-Lunge-Squat (= 1 rep!) (35/50)
SHSPU

Post:
10-8-6-4-2 Strict Press

Benchmark WOD: Angie:
For Time:
100 Pull Ups
100 Push Ups
100 AMSU
100 Air Squats

20 min E2MOM:
Complex:
2 Power Clean
2 Hang Power Clean
2 Jerks

For Time:
21-15-9:
Power Clean (65/95)
Hang Power Clean (65/95)
Jerk (65/95)

10-8-6-4-2 Back Squat

On a 15 min Clock: 5 Rounds:
2 min Max Cals on Machine
1 min Max Wall Balls (14/20, 9/10)

20 min to Build/Work on Form for Complex:
1 Power Snatch
1 Hang Power Snatch
1 OHS

9 min AMRAP:
10 Power Snatch (75/115)
5 BMU

Partner Lumberjack 20:

For Time:
20 DL - EACH (185/275)
400m Run- P1 RUN, P2 Change Barbell Load from DL to OHS
20 Double DB Snatch (35/50)
Run 400 meters - P2 RUN, P1 Rest
20 OHS - EACH (75/115)
400m Run- - P1 RUN, P2 Rest
20 Lateral Bar Over Burpees - EACH
400m Run-- P2 RUN, P1 Rest
20 C2B - EACH
400m Run- - P1 RUN, P2 Rest
20 Box Jumps (20/24) - EACH
400m Run - P2 RUN, P1 Rest
20 Double DB Squat Cleans (35/50) - EACH
400m Run - BOTH P1 & P2 RUN THE LAST 400M

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, 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 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First posted Dec. 5, 2009.

Gym is Closed - Happy Thanksgiving!

Find a 5K Turkey Trot to do, or do your own! Ruck or Run!

OR

Find a Track:
On a 30 min clock: Every 6 minutes (5x through):
Run 800m (Rest remaining amount of time)

Reduce distance so that you have at least 1:30 of rest.

OR

Take an extra day of rest! :)

For Time:
150 DU
50 C2B
30 Clean & Jerks (95/135)
50 T2B
150 DU

Front Squat 10-8-6-4-2

10 min AMRAP:
90’ HSW
15 Front Squats (95/135)

For Time:
10-8-6-4-2:
RMU
DL (155/225, Comp 225/365)

Post:
Core Finisher

8 min EMOM: Squat Snatch

2-2-2-1-1-1 OHS

Bring Sally Up, Bring Sally Down

On a 19 min Running Clock:
5 min Max Rep BMU
1 min Rest
4 min Max Rep WW
1 min Rest
3 min Max Rep AMSU
1 min Rest
2 min Max Rep T2B
1 min Rest
1 min Max Rep Push Ups

On 18 min Clock:
Single DB OH Walking Lunges: 50’ R then 50’ L (35/50)
Single DB Front Rack Lunges: 50’ R then 50’ L (35/50)
Single DB Farmer Carry: 50’ R then 50’ L (35/50)
60 Single DB Snatch 35/50 (alt arms every 10 reps)
60 Single DB Hang Clean & S2OH 35/50 (alt arms every 10 reps)

IRT: Max Rep Lateral Burpee Over the DB

20-18-16-14-12-10-8-6-4 Double DB or KB DL

On 12 min Clock:
1 Partner Holds Sandbag while other partner works:
Partners switch places per round:

1 Round:
15 Box Jump (20/24)
10 KBS (Rx; 35/53, Comp: 53/70)
5 Kipping HSPU

Score: Total # of Rounds + Sandbag Load Used

Benchmark WOD: JACKIE
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

15 min: For Quality:
5 Thrusters
5-10 SPU
5-10 Cal Sprint on Rower