Complete as many rounds in twenty minutes as you can of:


2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/55lbs


Post rounds completed to comments.



Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Strength WOD: Week 3/Day 1
Shoulder Press
5×75%
3×85%
AMRAPx95%
*all precentages based on 90% of your 1 rep max

2011 CrossFit Games Regional WOD #5


“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch


There is a 15min cap.

Amanda Miller July 16, 1985 – April 23, 2010


Compare to 6 May 2011


Post times to comments.

“Holbrook”


Ten rounds, each for time of:
115 pound Thruster, 5 reps(115/80lbs)
10 Pull-ups
100 meter Sprint
Rest 1 minute





U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


Post fastest and slowest rounds to comments.

There will be no 6:30pm becasue of the hoilday.


“Lumberjack 20″


20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs/35lbs)*
Run 400m


*sub 95lb barbell for DBs

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.


Post time to comments.

“Wilmot”


Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.


He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.


Post time to comments

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

“Michael”
Three rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups


Post time to comments.

“Moore”


Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up


Post number of handstand push-ups completed for each round to comments.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

We will be climbing ropes today, so please wear long pants and/or tall socks