Strength
18 min to establish a 1RM HBBS
BWCF
50 air squats
500m run
AMRAP in 18
Midline
50-40-30-20-10
Sit-ups
2-count flutter kicks
*10 min
Conditioning
Heavy Fran
21-15-9
Thrusters (135/95)
Pull-ups (20# vest)
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Strength
18 min to establish a 1RM HBBS
BWCF
50 air squats
500m run
AMRAP in 18
Midline
50-40-30-20-10
Sit-ups
2-count flutter kicks
*10 min
Conditioning
Heavy Fran
21-15-9
Thrusters (135/95)
Pull-ups (20# vest)
BBG
25 min to establish a 1, 3, or 5RM lift, press, or squat
BWCF
5k run/row/jump
*100 double unders=1000m
*25 min cutoff
Conditioning
Athlete Choice
*15 min
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 14, 2015 at 9:35am PDT
Snatch
1 snatch (80%)
EMOM x10
*14 min
BWCF
1k hose run
*14 min
Conditioning
500m run
50 jump lunges
40 sit-ups
30 push-ups
20 pull-ups
AMRAP in 25 min
CnJ
1 clean+ low hang clean (70-75%)
EMOMx7 min
*10 min
BWCF
100m run EMOM x7 min
ME sit-ups while waiting
*10 min
Midline
100 atomic flutter kicks
*5 min
Conditioning
30 cal row
15 OHS (115/80)
7 Muscle ups
AMRAP in 25 min
Snatch
1 snatch +low hang snatch (70-75%)
EMOMx7 min
*10 min
BWCF
"12.1"
7 min of burpees
*10 min
Strength
20m Partner wheel barrow crawl
AMRAP in 4 min
Midline
Tabata V Ups
x6 rounds
Rest in the hollow push-up hold
*4 min
Conditioning
500m row
50-40-30-20-10
Double unders
30-25-20-15-10
Wall balls (20/14)
*15 GHD sit-ups between rounds
500m run
*20 min
"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., 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
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.
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 23, 2015 at 10:41am PDT
BBG
25 min to establish a 1, 3, or 5RM lift, press, or squat
BWCF
5k run/row/jump
*100 double unders=1000m
*25 min cutoff
Conditioning
Athlete Choice
*15 min
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 14, 2015 at 9:35am PDT
CnJ
5x1 hang snatch
5x1 hang clean
*22 min
BWCF
50-40-30-20-10
HSPU
Jump squats
-100m run between rounds
*22 min
Skill
20m handstand walk EoMOM
x3 rounds
Midline
5 min of ME partner leg throws
*switch as needed
Conditioning
SPRINT!!!!!!!!
21-15-9
burpees
wall balls (20/14)
*7 min cutoff
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 1, 2015 at 8:35pm PDT
CnJ
perform AM(TnG)RAP at 85% of your 3 position clean for 3 rounds
*12 min
Strength
death by shoulder press (70% 1RM)
*10 min
Skill
:30 double unders
:30 leaning rest
x 6 rounds
Conditioning
50 toes to bar
25 dumbbell burpee/box jump-overs (45/30) @20”
50 cal row
AMRAP in 10 minutes
A video posted by Inland Empire Barbell (@inlandempirebarbell) on May 14, 2015 at 8:59pm PDT
A video posted by Inland Empire Barbell (@inlandempirebarbell) on May 15, 2015 at 5:41pm PDT
Snatch
perform AM(TnG)RAP at 85% of your 3 position snatch for 3 rounds
*12 min
BWCF
14/16/18 wall balls
EMOM x 4 rounds
*12 min
Skill
3/4/5 wall walks
EMOMx 2 rounds
*6 min
Conditioning
“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
*20 min cutoff
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 15, 2015 at 6:03am PDT