Wednesday, July 10, 2019
21/15 Calorie assault bike
3 Rope climbs
15/12 Calorie assault bike
2 Rope climbs
9/9 Calorie assault bike
1 Rope climb
Rest 5 minutes
21/15 Calorie assault bike
21 Wall ball (30#/20#)
15/12 Calorie assault bike
15 Wall ball (30#/20#)
9/9 Calorie assault bike
9 Wall ball (30#/20#)
Tuesday, July 9, 2019
Skill / Strength
Overhead squat
Conditioning
21-15-9 reps for time of:
Deadlift (185#/135#)
Burpees
Pull ups
Sunday, July 7, 2019
For time:
20 Deadlift (275#/185#)
Run 400m
20 KB swings (70#/53#)
Run 400m
20 Overhead Squats (115#/80#)
Run 400m
20 Burpees
Run 400m
20 CTB Pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat Cleans (115#/80#)
Run 400m
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.
Saturday, July 6, 2019
For time:
400m Run
21 Push press (135#/95#)
21 Pull ups
400m Run
15 Push press (135#/95#)
15 Pull ups
400m Run
9 Push press (135#/95#)
9 Pull ups
Thursday, July 4, 2019
“Andy”
For time, wearing a 20-lb. vest:
25 Thrusters (115#/80#)
50 Box jumps (24″/20″)
75 Deadlifts (115#/80#)
1.5 Mile run
75 Deadlifts (115#/80#)
50 Box jumps (24″/20″)
25 Thrusters (115#/80#)
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Wednesday, July 3, 2019
Strength
Split jerk
Conditioning
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups
Calorie row
Tuesday, July 2, 2019
5 rounds for time of:
400m Run
10 Bench press (BW)
50′ Right arm overhead walking lunge (50#/35#)
50′ Left arm overhead walking lunge (50#/35#)
