Back Squat: 10x10

For Time:
21-18-15-12-9-6-3:
C2B
Box Jump Over (20/24)
Single Alt Arm DB Snatch (35/50)

Post WOD:
2 Rounds on a running clock:
1 min Tuck Sit Hold
1 min Forearm Plank Hold
1 min Superman Hold

14 min to build up in load in sets of:
3 Deadlifts

15 min AMRAP:
12 T2B
8 Power Clean (95/135) (Comp: Power Clean & Jerk)
38 DU

Each Round for Max Reps:
2 Rounds:
3 min at Each Movement
3 min between Rounds
Single DB Alternating Leg Box Step Ups (20/24, 35/50)
WW (Comp with C2W SHSPU)
Bike Cals
Rope Climbs

Superset:
5-5-5-5-5
Barbell Bench
RIGHT INTO:
5-5-5-5-5
Double DB or KB Squats

4 min Max Rep:
Double DB Burpee Clusters (35/50)

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