20 Deadlifts -275 lbs M/185 lbs W
20 KB Swings -2 pd M/1.5 pd W
20 Overhead Squats -115 lbs M/80 lbs W
20 Chest-to-Bar Pullups
20 Box Jumps -24"
20 DB Squat Cleans -45 lbs M/30 lbs W
Run 400m (we forgot to do this final run today)
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.
This workout is in honor of these soldiers.
Deadlift and Shoulder Press
Wendler 5/3/1 Program, Week 1
Find 90% of current 1RM. That is your new training base weight.
-65% of that new weight x5 reps
-75% of that new weight x5 reps
-85% of that new weight x5+ reps
Welcome to CrossFit Flagstaff Brad and Krystin.