11/29/19

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Metcon

R: Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Y: Metcon (Time)

35 MIN CAP

Lumberjack 20

20 Deadlifts (225/155)

400 meter Run

20 Kettlebell Swings (55/35)

400 meter Run

20 Overhead Squats (95/65 lb)

400 meter Run

20 Burpees

400 meter Run

20 Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (30/25 lb)

400 meter Run

G: Metcon (Time)

35 MIN CAP

Lumberjack 20

20 Deadlifts (115/95)

200 meter Run

20 Kettlebell Swings (25/15)

200 meter Run

20 Overhead Squats (45/35 lb)

200 meter Run

20 Burpees

200 meter Run

20 ring rows (1 ring)

200 meter Run

20 step ups total (20 in)

200 meter Run

20 Dumbbell power Cleans (20/10 lb)

200 meter Run

6wk: Metcon (Time)

35 MIN CAP

Lumberjack 20

20 KB Deadlifts (45/25)

200 meter Run

20 wall balls (10/6)

200 meter Run

20 pvc Overhead Squats

200 meter Run

20 Burpees

200 meter Run

20 ring rows (1 ring)

200 meter Run

20 step ups total (20 in)

200 meter Run

20 Dumbbell power Cleans (20/10 lb)

200 meter Run

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved