On Nov. 5 2009 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.

Warm-up

Partner Up:

P1: Run 100m

P2: Overhead Squat (L1 Goblet Squat)

Switch

P1: Run 100m

P2: Kettlebell Swings

Switch

P1: Run 100m

P2: Front Squat

Switch

P1: Run 100m

P2: Box Jumps w/ Step Down

Switch

 

WOD – 40 minute Cap

“Lumberjack 20”

20 Deadlifts (275,185)

Run 400m

20 KB swings (2,1.5)

Run 400m

20 Overhead Squats (115,80)

Run 400m

20 Burpees

Run 400m

20 C2B Pullups

Run 400m

20 Box jumps (24,20)

Run 400m

20 Squat Cleans (115/80)

Run 400m

 

Level 2 – (225,135)(1.5,1) (95,65) (35,20)

Level 1 (155, 95)(65,45 or goblet) (20,Plates)(Ring Row)(medball clean)

 

Extra Work

AMRAP 12:00

5 Deadlifts (315/205)

3 Weighted Bar MUP

*Scale to lighter deadlifts and no weight or bands on bar muups or C2B pull Ups

 

Prehab with Coach Eric **7:30AM**

UQ:

Warmup:

Shoulder circles

Hugs

4 way bear crawl

4 way crab walk

Cross body stretch

Upper back stretch

Pec stretch

 

Play: Garbage ball

 

Mobility:  

Rig partner thoracic love

Lacrosse ball supine RTC rotation

LScap lacrosse ball trace

Lacrosse ball pec opener

Lacrosse ball lat smash (standing)

 

Stability: Tabata

Banded bear hug

Face pull

Pull apart

Straight arm pull-down

 

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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We are excited to meet you!