The "Sport of Fitness"
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11/27/2017; Monday

Strength: 
Bench Press: 5×5
(same weight all 5 rounds)
 
WOD:
5 min amrap: burpees
Rest 3:00, then
10-9-8-7-6-5-4-3-2-1:
DB snatch, left arm (50/35)
DB snatch, right arm (50/35)
Goblet squat (50/35)

11/23/2017; Thursday

HAPPY THANKSGIVING!
WOD:
"Lumberjack 20"
20 Deadlifts (275/195)
Run 400m
20 Kettlebell swings (70/53)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 Squat cleans (95/65)
Run 400m
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 of these soldiers, one month after the murderous rampage.