**Oly class 12:00 today with Coach Chiu** 420999_379599515393371_367887086564614_1445750_1326878343_n
WARM UP
Coaches Choice

STRENGTH/SKILL
WOD Movements

WOD
“Lumberjack 20”

20 Deadlifts 275/185
Run 400m
20 KB swings 70/50
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps 24/20
Run 400m
20 DB Squat Cleans 45/30 each
Run 400m

kuwait-sunset_th.jpg

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.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

One response »

  1. Joni says:

    I have to post since no one else has and I have been absent. Today I absolutely felt sorry for myself. And I am ashamed so this is why I am posting. I just came back from 6 days in paradise. I was able to spend time with my sisters and my Mom. 6 glorious days. And today this WOD owned me completely. At one point during my last 7 squat clean I teared up..I thought I was going to cry. I was so completely pissed at myself for letting my selfish feeling of being completely uncomfortable for this short period of time-push out of my head what a heroes WOD is really about. Pfc Nemelka was a soldier from Utah that was enlisted from our brother Matts office in West Jordan. And today instead of thinking about how crappy I was feeling. I wish I would have that about that long before I headed out for my last run. Heroes wods are gut wrenching hard. but there is a reason-I could go on and on but I will leave it at that. going forward I am going to make it a point to really remember those who have lost their lives defending mine.

    Today 35:38 RX I may be adding time but this is my first RX on this one 🙂
    I did this in May 34:20 but failed to log any weights that I did and the
    06/2011 WOD 30:24
    165# dead-50# KB–jumped chest to bar PU-20″ box jump 20# DB cleans

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s