Friday 07.25.2014

*Remember The Classics are tonight at Millard Central Middle School at 6pm.  So come out and have some fun!

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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

then…

80 v-ups for time

every time you break you must perform 5 burpees

 

 

Wednesday 07.23.2014

Spend the first 20min on gymnastics work

then…

“DT”

12 Deadlifts (155/110)

9 Hang Power Cleans (155/110)

6 Push Jerks (155/110)

5 rounds

DT-th

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.

Monday 07.21.2014

Back Squat

x5x3 add 5# from last time

then…

Accumulate 3 min Handstand hold

then..

Accumulate 2 min L sit hold on the pull up bar

then..

Accumulate 3 min Wall Sit

then..

Accumulate 2 min plank

http://media.crossfit.com/cf-video/CrossFitGames09_KyleKasperbauerDarkHorse.mov

Old video of Kyle Kasperbauer preparing for the CrossFit Games.  Good luck to him and Karen Wattier from CrossFit Omaha at the CrossFit Games!

Wednesday 07.16.2014

 

sammm

“The Meister”

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!

 

Tuesday 07.15.2014

“Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 Cleans (115/75)
Run 400m
30min Cut-off

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.