Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
2-man Team Workout: “Lumberjack 20″

20 Deadlifts (275 lb./205 lb.)
Run 400m
20 KB swings (2 pd./1.5 pd.)
Run 400m
20 Overhead Squats (115 lb./85 lb.)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20”)
Run 400m
20 Squat Cleans (95 lb./65 lb.)
Run 400m

On Nov. 5, 2009, 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.

This workout is in honor of these soldiers: 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.

Compare to September 5, 2011. Post time to comments.

________

CONGRATULATIONS to Angie Bender! Angie qualified in the top 200 Masters athletes worldwide in the Open and moves on to the Master’s Qualifier. Angie has won four more workouts to complete between April 17-21 to continue in the 2014 Games season! Way to go Angie!!!

Post thoughts to comments.

Media:
Monday WOD, April 7, 2014

5 thoughts on “Monday WOD, April 7, 2014

  • April 7, 2014 at 7:37 am
    Permalink

    Great morning class today. Everybody did the wod solo. 25:36 used 95 for everything.

  • April 7, 2014 at 11:39 am
    Permalink

    Solo Lumberjack – 28:09

  • April 7, 2014 at 12:39 pm
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    Solo 34:29
    DL 205#
    OHS 65#
    SC 2 DBs @ 35#

  • April 7, 2014 at 2:28 pm
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    Solo wod.
    34:51 RX I weeblewobbled but I didn’t fall down running

  • April 7, 2014 at 6:14 pm
    Permalink

    Solo: 26:01
    All weight at 85lbs. Liked this one

Comments are closed.