11.11.13 – WOD




Hero WOD: “Lumberjack 20”

For time:

20 Deadlifts (275/185 pounds)
Run 400m
20 KB swings (Red/Green)
Run 400m
20 Overhead Squats (115/75 pounds)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20 inch)
Run 400m
20 DB Squat Cleans
Run 400m

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.

*this workout has a 35 minute time cap

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WOD: 5 rounds for time:

10 HR Push-ups

Immediately followed by 4 rounds of:

200 meter Run
15 Wall Balls
10 Pull-ups

Immediately followed by 3 rounds of:

5 Burpees
10 Toes to Bar
15 KB Swings
20 Air Squats

*30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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8 Responses to 11.11.13 – WOD

  1. Jamie Morabito says:

    Lumberjack hero WOD – 31:43

  2. Laci wells says:

    A) 11/11/13,
    B) hero wod: 31:33 115# DL 45#OHS Rx’d everything else

  3. Sarah Lewis says:

    Hero WOD 25:50 125# dl blue/ pink c2b RX everything else.

  4. Joseph DiNieri says:

    30:02 RX 40# DB cleans

  5. kipfield says:

    Lumberjack – 30:18 RX 40# DB Cleans
    D) 185-215-235
    E) Completed

  6. Eric H says:

    Lumberjack 32:13. 255, 75 OHS, red kb.
    D) 185, 215, 235

  7. Randy Lewis says:

    Lumberjack 31:12 , 235 DL – 95 OHS – Red KB

  8. Future Mrs. Murphy says:

    30:46 Rx+ 95# OHS, 30# DB Squat Cleans.

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