LABOR DAY SCHEDULE: 9am class only!

2-man team “Lumberjack 20″

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

First posted on December 9, 2009. 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. We are asking the CrossFit community to make donations in honor of these soldiers at

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Jeremy Kinnick’s (CrossFit Games competitor) Tip of the Day: The stuff that makes you better is not fun. If it were fun you would be better already.


Carl Paoli, of Gymnastics WOD, submitted for the American Ninja Warrior….if you haven’t ever seen the show, it originated in Japan and features crazy hard courses that require great strength and skill. Each show starts with 100 contestants who have to complete the first two courses in a designated amount of time. If the contestant falls off of the course or runs out of time, they are eliminated. The third round (featured in the video below) is not timed, but if they fall in the water, they are out. The final round features a rope climb for time (I think it’s something like 50 feet), and if they make it to the end, they are declared a “Ninja Warrior”. I’ve only seen two guys successfully complete all of the challenges…

Carl’s video:

G4 features “Ninja Warrior” marathons from time to time…if you can ever catch one, be sure to watch because the athletes that make it to the second and third rounds are AMAZING!

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Monday WOD, September 5, 2011

4 thoughts on “Monday WOD, September 5, 2011

  • September 4, 2011 at 8:29 pm

    Luke’s Locker is hosting a huge run in the morning – I’m not sure of the routes, but there may be parts of 7th/Montgomery blocked off. Be sure to allow extra time to get to CF7 for traffic….

  • September 4, 2011 at 11:30 pm

    FYI team crossfit I wrecked my car yesterday and am having some nice neck pains and soreness today. . .I will be resting for a few days until I’m fully functional 🙁 🙁

  • September 5, 2011 at 12:38 pm

    Life as Rx has free shipping all day today!

    Angie and I teamed up and did 20 reps each on the Lumberjack 20….had to row instead of run….I cannot wait to run again. 🙂

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