Back to All Events

Monday (Labor Day) 9/4/2017

Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing Lumberjack 20!

Warmup:

500 m row

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

10 goblet squats

10 KB swings

10 push ups

10 shoulder kips

150 m row or run

Workout warmup:

We will take 15 minutes to set up stations and warmup each of the movements.

Workout:

Lumberjack 20

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

  • For Time
  • 20 Deadlifts 225/135, Hero (275/185 lb)
  • 400 meter Run
  • 20 Kettlebell Swings (24/16kg) Hero (32/24kg)
  • 400 meter Run
  • 20 Overhead Squats (95/65) Hero (115/75 lb)
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 meter Run
  • 20 Box Jumps (24/20 in)
  • 400 meter Run
  • 20 Dumbbell Squat Cleans (50/35 lb). can also use KB, 24/16
  • 400 meter Run
  • We will use one barbell for Deadlift and OH squats.
Earlier Event: September 3
Sunday Funday 9/4/2017
Later Event: September 5
Tuesday 9/5/2017