2015 January 10 WOD

Posted: January 10, 2015 in Uncategorized

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary, and children, Tyson, Zachary and Quentin.

Hero: “Luke”

400m Run
15 Clean & Jerk (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wall Balls (20/14)
400m Run
45 KBS (53/35)
400m Run
30 Ring Dips
400m Run
15 Lunges (155/105)
400m Run

  1. Bobby says:

    Pre WOD: yoga

    Luke: 30:10 – 135# barbell

  2. Powerhouse says:


  3. John Phillips says:

    32:51 115 barbell

  4. Sam says:

    37:44 or 38:44. Somewhere around there, Rx ring dips and all plus an extra 5 front rack lunges because I can’t read.

  5. Tanya says:

    prewod yoga

    88# C&J
    ringdips 10 rx’d, 20 box
    63# front rack lunges, unbroken & too easy. But I was trying to avoid shredding my legs today. should go heavier next time.

  6. Justin Harrison says:

    Luke- 37:12 135# barbell, foot assisted ring dips, other movements Rx

  7. Lucas Holland says:

    Pre wod yoga
    Luke – 26:49rx’d
    30 min emom
    Odd – 3 kipping hspu
    Even – 5 strict pull ups
    25 mins of stretching and mobility

  8. Melanie says:

    Hero: “Luke”. Completed in 36:18
    400m Run rowed instead of ran whole WOD
    15 Clean & Jerk (63)
    400m Run
    30 Toes to Bar from floor
    400m Run
    45 Wall Balls (10)
    400m Run
    45 KBS (20)
    400m Run
    30 Ring Dips ( Scaled to from the box )
    400m Run
    15 Lunges (no weight)
    400m Run

    Been curious on this talk I keep hearin about night shades and its affects on autoimmune diseases such as lupus and for overall health purposes……so I did a little research and learned several things to try. I’m glad there is a list of nightshade veggies amongst other things to stay away from in the article below:


  9. Shea says:

    105# C&J & back rack lunges
    Ring dips–tried to get the first 20 Rx but not sure how many of those I got full range on (not many). My feet wouldn’t touch the ground on the rings I was on so I did the rest by jumping up into full ext & slow negative down.
    Other stuff Rx’d

  10. Ashleigh says:

    at CrossFit Forte in Nashville:
    3 RDS:
    3-5 rope climbs
    15-20m handstand walk (10 shoulder touches)
    10 T2B

    A: 5 RDS:
    225/145 PC
    10 C2B
    {11:40, 115# PC}
    rest 5 mins then
    B: 5 RDS:
    250m row
    135/95 PS
    {13:20; 85# split snatch}
    rest 5 mins then
    AMRAP 5:
    10 front squats (135/95)
    10 pullups
    20 dubs
    {2R + 10 rx’d; all UB}

  11. Bo says:

    23:48 front rack lunges
    30 min EMOM
    Odd 5 HSPU
    Even 5 strict PU

  12. Jesse G says:

    135# C&J and 135# Front Rack Walking Lunges
    All else RX

  13. stefgatlin says:

    Rx WB & KB, 95# C&J
    75# back rack lunges – easy and unbroken – should do more next time!
    Subbed GHDs for T2B just because.
    Ring dips – getting better, but still mostly toe assist. Did some unassisted, but I’m not sure i had full range.

  14. Anthony M says:

    37:07 115# cheated on half the dips by pushing off

  15. Megan says:

    37:24 rxd except for the ring dips

    15 ring dips did jump up dip down and hold 3 sec in bottom then did tie assisted last 15 these took the longest !

  16. MaryLawson Day says:

    Thank you srgt Leon Lucas!

    15 minute or/mobility period

    Highly modified for shoulder
    95# cleans, lunges
    Bench t2b
    30wb 15#, 20 jumping squats with 33# bar
    1 hand kbs (#35)
    50 reps of all moves except cleans and weighted lunges
    And 400s before, between, and after
    And my tip for today: enjoy the journey!! Often, since surgery, I worry while wodding if I’ll ever be able to do things again. Thankful to be reminded today 🙂 that I need to enjoy today, being able to move and sweat today. And to do the best I can with today!!!

  17. Cara says:


    200m runs each time
    55# C&J
    Laying T2B
    25 10# WB
    30# KBS
    30 box dips
    Lunges with no weight

  18. Tim C says:

    38:47: 113# CJ, 83# Lunges

  19. Brandy says:

    Ran 300m x 4
    Biked .4 miles x 3…altered between the two

    85# C&Js
    Laying Toes to Bar
    10# wallballs
    30# KBs
    10 strict PUs, 10 roll up PUs, then 10 strict PUs
    3 walking lunges with 75# then 12 @ 33#

    Time was 37:36

  20. Brett Beckham says:

    32:35. C&J and lunge #135, all else RX’d.

  21. Kim says:

    @home Sunday
    73#cleans (no jerks-low back has been achy)
    20 thumb wrap t2b/10laying
    10# wb (all i have at home)
    Toe assisted ring dips -2sec hold at top
    4 lunges @65#- my feet did not like that much weight with my toes flexed back. So finshed with 11 front squats.

    • Kim says:

      Did this on 12/23/2016 (open gym)
      85#C&J and front rack lunges
      Ring dips -15 jump up to extension then control down (no feet assist)/ 15 perfect push-ups
      Runs inside due to rain
      All else Rx

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