Friday, December 4, 2009

Saturday, 5 December 2009

Strength:
Push Press - Set a new 3 Rep Max

WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters

This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.

2 comments:

Garrote said...

WOD "Lumberjack 20"
-As RX in 27.15

those squat cleans were painful!!!

Brad said...

I'm new to NSA Bahrain and a 1.5 year crossfitter that would like to work out with a group. I wrote once before while I was enroute. My email is bradley.russell@me.navy.mil

Please drop me a note if you can.

Brad