Strength WOD: Front Squats x 30 (record total weight)
METCON: Compete for time, spit up any way: (Max 20:00)
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8:00 WOD: “RJ” 5 rounds for time:
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them. First posted 22 June 2010
9:00/10:00 Free WOD’s: AMRAP 30:00
Strength WOD: Bench Press, 4 rounds at BW for max reps. (15:00 Max)
METCON: Complete for time, split up any way: (Max 13:00)
FUNWOD: 3 x Prowler Push between the speed bumps (4 x 45′s/2 x 35′s)
Strength WOD: Hang Snatch 3-3-3-3-3-3 (record Max)
Adv. METCON: “Amanda” 9-7-5 reps for time of:
Reg. METCON: 20-20-20 reps for time of:
WOD: “LUMBERJACK 20″ Complete for time:
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. First posted 5 December 2009
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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