Oct 6, 2011

100711 FRIDAY

Open Gym

On Nov. 5 2009 at 1:34 p.m., 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honor.
On Nov. 5 2009 at 1:34 p.m., 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honor.

Lumberjack 20

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 Squat Cleans (115lbs)
Run 400m
Lumberjack 20

16 comments:

Greg M said...

Greg M said...
We will get started as a large group around 0545. This should be fun, and a great way to remember our fallen!!

If anyone is willing, I could use some help getting the stations setup.

Thanks,

Greg

Mike said...

Greg - I'll get there early to help out.

Meghan Smith said...

I'll try and get there early, too. Will that count to cover a few of those 400s?

Stroudselection said...

Greg,

will be there around 0510 with some signs and cones to place at the stations to try and help people keep all the exercises and weights straight. see you there

Greg M said...

29:21 RX'd.

Order was:
Box Jumps
Chest to Bar Pull-ups
Front Squats
KB
DL
OHS
Burpees

The DLs really slowed me down at 275lbs, I was glad that I pushed through and did this one RX'd.

Great crowd this morning!!

Have a great weekend.

Mike said...

32:00 as Rx'd.
OHS and Squat Cleans were the ones that really slowed me down this morning.

Kay said...

29:44 with 65#OHS, 35#KBS, 65# cleans, 135#DL. Good WOD.

Alex E. said...

30:22. Scaled deadlifts to 185. All else as RX'd. Agree with mike squat cleans killed me.

Rich said...

27:10 (right Ed?). RXd with the exception of DL (225). My biggest hang up was the OHS sure yup some poor form. Great crowd this morning. One of our biggest in a while! Great work to all!

Jimmy S. said...

31:05;OHS and squat cleans felt better than they ever have before; they were pretty slow though

Good WOD!

A few guys from the A910 class stuck around to try out a few things. I think the class went well! Its hard to fit a lot into 90 min.

Mac said...

Scaled the run distance to 200m in the interests of time, which still resulted in a pretty good smoker. Finished in 18:50.

Hamstrings are smoked, so ready for the weekend...is beer a recommended medication for sore muscles?

Lance said...

Had to sub 75# for OHS because I wasn't willing to wait around for a bar. Otherwise, 27:30 with Rx on everything else.

I would advise not to do squat cleans and DLs back to back. After the 275# on the DL, my 400 was more of a stomp than a run.

Anyway, great group and a helluva workout.

Ed said...

27:10 finish with Rich this morning. Great crowd, and great workout to end the week.

Scaling . . .
DL, started 275, went to 225 after 10
OHS, open bar was at 75 - form wasn't great
Clean, last exercise, form not great here either . . .

Amy said...

28:05
135# DL
53# KBS
65# OHS
65# Squat Clean

Dan said...

Overslept this morning, but made it up this afternoon.

34:59 @225 on the DL. Otherwise met the whiteboard's Rx. Field of vision actually started to narrow on the squat cleans... ...awesome!

G. Scott said...

Right at 40 minutes as Rx'd.
I started off feeeling pretty good since the DL weight was my new PR - but I could not keep my grip on the pull-ups and almost passed out during the squat-cleans (so those were technically a set of 10 and then 10 sets of one each).