Brenton

 5 rounds

 Wear 20# vest if available.

 Bear crawl 100 ft

Standing broad jump 100 ft

Do three burpees after every five jumps

Run 3 miles (2 min Jog/ 1 min sprint) for time

17 JUN 13

Strength

3 x 15 Bench press (50% of bench press max/ 60 sec break)

3 x 15 Squat ((50% of squat max/ 60 sec break)

 

WOD

15 Min AMRAP

3 x Muscle ups

9 x Hand Stand Pushups

12 x double unders

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m.,  Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldier and 1 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

5 x 3 front squat (max effort)
5 x 3 Press (max effort)
5 x 1 deadlift (max effort)

5 rounds for time:

10 clean and jerk 115

15 ring dips

20 box jump

400 m run

For time

Run 1600 m

75 hand release pushups

Row 1200 M

50 lunges

Run 800 M

30 box jumps

Row 400 m

20 burpee pullups