2014 October 4 WOD

Posted: October 4, 2014 in Uncategorized

Don’t forget the 5k today at Pringles Park! Come support one of our members in a time of need or make a donation to your coach today!

Hero: “Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB swings (72/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m

Compare to September 3, 2012

Like with all of our hero WODs, we’re honoring and remembering real lives lost. Although this is a repeat WOD here at CFJ, I encourage you to read the articles put out by CrossFit HQ around the original release of the WOD. Read about the victims killed in the shootings at Ft. Hood and come suffer with us today as we near the 5 year anniversary of the attack.

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Comments
  1. Ashleigh says:

    34:39
    165# DL; jump up/step down; all else rx’d

    happy saturday! GO VOLS!

  2. Scott Gatlin says:

    34:35 scaled.

    DL 205#, all dropped from the top
    55# kb, Russian
    Ohs scaled to fs, 115#, 10 reps
    Burpees outside on slight incline
    8 c2b, 12 cob, last 10 ub
    24″BJ
    25# dbsq, sets of 5.

    The part that sucked the worst was the post-burpee 400m run.

  3. Jesse G says:

    36:56
    225# DL
    60# KB
    85# OHS
    C2B
    24″ box jumps
    40# DB SC – these are awful

  4. Bobby says:

    Pre WOD: yoga

    Lumberjack: 30:55
    Overhead squats @ 95# and DB SC @ 40#. Everything else RX’d.

  5. Timothy Humphries says:

    33:44
    225# DL
    85# OS
    15# DB SC

  6. Brett Christensen says:

    Pre-WOD: Yoga
    WOD: 27:34 Rxd
    everything unbroken except the DBSCs @ 50lbs

  7. Lucas Holland says:

    30:20 rx’d

  8. stefgatlin says:

    30:32
    OHS 65 and 55, kipping PUs, did 10 DBSC@30# then dropped to 25#
    The rest Rx
    No shin splints on runs today!!! First time in nearly a month I’ve run pain free!

  9. Jeff B says:

    “Lumberjack 20”
    25:37 (Scaled)
    20 Deadlifts (275/185)-225#
    Run 400m
    20 KB swings (72/53)-53#
    Run 400m
    20 Overhead Squats (115/75)-#63
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups (Chest to Bar)
    Run 400m
    20 Box jumps (24″)
    Run 400m
    20 DB Squat Cleans (45/30 each)-30#
    Run 400m

  10. Tanya says:

    27:32
    165# DL
    40#kb
    75#x5, 65 rest
    Chin over pull-ups
    20″ box steps
    20# DB SC

  11. Kent says:

    Hiking in the Mountains – Chimney Tops. 4 mile hike, 2,000 ft elevation gain.

  12. […] Compare to October 4, 2014 […]

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