9 NOV 2013 - "Lumberjack 20"

"Lumberjack 20"

20 Deadlifts (275#/185#) (225#/155#) (185#/115#)
Run 400m
20 KB swings (70#)(53#)  (53#/35#) (35#/25#)
Run 400m
20 Overhead Squats (115#/75#) (95#/65#) (65#/45#) (45#/30#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) (Scale to regular) (Banded Pull-ups/Box Jump Pull-ups
Run 400m
20 Box jumps (24"/20"")(20/18) (Scale to step-ups)
Run 400m
20 DB Squat Cleans (45#/30#) (30#/25-20#)(Scale to Med-ball cleans 20/14)
Run 400m

Picture from our 1st 2009 Lumberjack 20 Memorial WOD!

First Weight is male / female RX.  Subsequent weights and scaling options are recommended scaling options for intermediate and beginners.

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 of 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.

Warm-up

400 m run / 500 m row

10 Air Squats

10 Overhead Squats

10 Pass-throughs

10 Push-ups

10 Pull-ups

10 Deadlifts (with PVC)

10 Med-ball cleans

10 box jumps

10 burpees

10 Kettlebell swings (light weight)

After the demo, every athlete should attempt to perform 3-5 repetitions of each weight or exercise to ensure good range of motion and efficiency can be accomplished.  Scale to appropriate weight when necessary.