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, and 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.
This workout is in honor these soldiers, one month after the murderous rampage.For Time:
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
Rx'd weight, distance and exercises except...
Did 30 24" box step-ups (15 each leg) instead of box jumps. Don't want to push it too fast with the knee. Still feels a little unstable.
Also, I did Hang Squat Cleans instead of Squat cleans at the end. This was not on purpose and I actually did not realize I did them until I was done and saw my workout partner doing them...oh well.
Total time: 27:08
Still didn't feel like I was able to push it as hard as normal on the runs, but I was definitely breathing hard at the end. No complaints.
RIP...
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