Video – OPERATION: GOOD SAMARITAN
Here is a clip from a recent Full Mission Profile.OPERATION: GOOD SAMARITAN was run at CrossFit Fort Vancouver, in Vancouver, WA. Excellent gym with an excellent Coach (Adam).
Enjoy.
OPERATION: CONTACT LEFT
FULL MISSION PROFILE
Situation:
While on routine armored vehicle patrol in Al Anbar Province, Iraq, your security team was ambushed by a 5-6 man group of insurgents from a nearby store front on the left. The ambush was initiated by exploding an IED, which disabled the vehicle but did not harm your team. The insurgents are firing small arms at the vehicle through the storefront window and appear to be assembling an RPG to fire into a local school.
Objective:
Half of your team will provide suppressive fire while the remaining members maneuver to safe firing positions. Your team will leap frog in this tactical fire-and-maneuver fashion until you are close enough to the storefront to eliminate the insurgents.
It is imperative that your team maintain constant contact with the enemy and take out the insurgents in less than 10 minutes to avoid civilian casualties.
FMP WORKOUT
Move into Position –
6 Rounds of:
Fire – 20 Push Ups / 20 Squats
Maneuver – Sprint 50 Yards
Eliminate Threat –
100 burpees
Notes:
Accuracy with Intensity
Make every shot count by ensuring technical accuracy
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Mission is fictitious.
- Warning -
This workout is for elite athletes.
Check out the Brass Ring Fitness Training Programs
Lumberjack 20
In memory of the fallenOn 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. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
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
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Remember.
