*Remember The Classics are tonight at Millard Central Middle School at 6pm. So come out and have some fun!
Karen Wattier getting after those rope climbs during the 1st day of events!
Thanks Addi K for the photo
Snatch Pull + Hang Power Snatch + Overhead Squat
15 min to work up to a tough single of the complex
80 v-ups for time
every time you break you must perform 5 burpees
Come in and get recovered. Keep hydrated guys, this week has been hot so keep your water bottles close!
Good read on sleep:
Understanding Sleep for Optimal Recovery & Productivity
By Catalyst Athletics
Spend the first 20min on gymnastics work
12 Deadlifts (155/110)
9 Hang Power Cleans (155/110)
6 Push Jerks (155/110)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
3 min rest between each of 5 rounds
32min cut-off that includes rest.
x5x3 add 5# from last time
Accumulate 3 min Handstand hold
Accumulate 2 min L sit hold on the pull up bar
Accumulate 3 min Wall Sit
Accumulate 2 min plank
Old video of Kyle Kasperbauer preparing for the CrossFit Games. Good luck to him and Karen Wattier from CrossFit Omaha at the CrossFit Games!
It will be a fun one, you will get to choose your poison!
x5x3 add 5# from last time
1min max cal row
15 burpee pull ups
Make sure you check out our updated “The Classics” event for this upcoming classics. Run and Squat Demo!
Come in and get better and recover!
Heartland of America Competition
10-9-8-7-6-5-4-3-2-1 Wall Balls
20-18-16-14-12-10-8-6-4-2 Supine Leg Raises
1-2-3-4-5-6-7-8-9-10 Hang Power Cleans (115/75)
Every min on the min you will perform 5 no push up burpees
Today is Sam’s last day here and we want to end it with a bang! We hope you can join us at Noon class tomorrow and workout with Sam before she leaves.
I have known Sam for many years and have seen so many changes in her over the past couple of years. She is a joy to be around and wish her the best of luck with everything in Texas. She has been the most dedicated client I have had in a long time and I want to thank her for being a client/friend/great person at our gym. You have made our gym better and you have definitely made our clients happier with your personality and your “Paleo Treats”! You better not stop making those, we love you Sam and good luck!
20 Deadlifts (275/185)
20 KB swings (2pood)
20 Overhead Squats (115/75)
20 Pullups (Chest to Bar)
20 Box jumps (24″)
20 Cleans (115/75)
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, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.