Using a single 60lb dumbbell for both thrusters and pull-ups

  15-12-9 reps of:

Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to CF Warren Forum.

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Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to CF Warren Forum.

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Many in the CrossFit community were affected by the tragic shootings at Fort Hood,

but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th,

we are asking affiliates and individuals to 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.

Lumberjack 20 Memorial Workout

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

Post time to CF Warren Forum.

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to CF Warren Forum.

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There will not be a trainer there this morning.

Scale appropriately.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to CF Warren Forum.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to CF Warren Forum.

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