1 – 1 – 1 – 1 – 1 Shoulder Press
3 – 3 – 3 – 3 – 3 Push Press
5 – 5 – 5 – 5 – 5 Push Jerk / Split Jerk
A Note About the WOD this Saturday, 12/05
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as affiliate, Lumberjack Crossfit. Four members of that affiliate were killed….
CrossFit is launching a hero WOD fundraiser for the four fallen soldiers. On December 5th, affiliates and individuals will do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded. The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357. Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
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
Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.