Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled. Babysitting is on.
Sunday July 7th – Normal Schedule, Endurance class is on.
Warm-up
Partner Up!
P1: Run 100m
P2: Overhead Squat
Switch
P1: Run 100m
P2: Kettlebell Swings
Switch
P1: Run 100m
P2: Front Squat/OHS
Switch
P1: Run 100m
P2: Box Jumps w/ Step Down
Switch
*Partner up to share equipment – one teammate start on the deadlifts, the other on OHS
Hero WOD – 40 minute Cap
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
“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)(1,26lb) (65,45) (20,10)
Adv – (45/30) Dumbbells for squat cleans
Scores/Comments from 6/30/18
Extra Work*
12 Ring Muscle Up
12 Bar Muscle Up
20 Squat Clean 205/145
*Scale to 6 of each or no Ring Muups and 12 Bar Muscle Ups. Scale Sq Clean as necessary.