2018 April 23 WOD

Posted: April 22, 2018 in Uncategorized

On November 5, 2009 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. Today we remember them.

Metcon- 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 Chest to Bar Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m
Compare to October 15, 2016

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Comments
  1. The Haggs says:

    Joe
    30:45
    DL 185#, KB 53#, OHS 95#, DB squat 35#, 24”Box step ups, pull ups, Burpees, all runs

    Hollie
    27:42
    DL 105#, KB 30#, OHS 65#, 20” Box step ups, pull ups, Burpees, subbed sits up (w/ 20# WB) for DB squats. 4 runs and 3 bikes (0.7). Went light due to back tightness.

  2. Jim D says:

    32:02 Rx (50# DB; weakness)

  3. Wilks says:

    30:39rx (50# db)

  4. Tanya says:

    30:55 Rx
    C2B slow

  5. L.B. says:

    26:59 Rx (50#db)

  6. Dan S says:

    26:02, 225# DL, 60# kB, 95# ohs, 40# db sc.

  7. Kent says:

    32:51
    125# DL
    black and green KB
    #45 OHS
    20″ box steps
    20# db sc
    400m runs

    The rain made the pre-dawn runs cool!

  8. Sabrina says:

    27:52 RX

    That was a good one!
    (Rained the first part)

  9. Rob H. says:

    34:34
    Not rx accidentally did some hang squat cleans instead of full squat cleans.
    50# dbells
    Everything else rx.

  10. Joy says:

    28:47
    DL: 95#
    KB: 45#
    OH squats: 45#
    Burpees
    Chest 2 Bar
    Box jumps: 20″ all jumps
    DB squat cleans: 30#

  11. bigdolan says:

    33:59 Rx+ (50#db)
    The last 20 db squat cleans were absolutely soul crushing.

  12. Mark Goff says:

    30:12

    185# DL
    53# KB
    115# back squats
    Burpees
    PU
    24” Box jumps
    35# DB SC
    All runs 400 m

  13. Kimberley says:

    30:14
    115# DL sets of 5
    Run 300M each round (per Jennie)
    30# KBS UB
    45# OHS sets of 5
    Burpees RX
    JPU sets of 5
    20” box steps
    20# DBSC

  14. Jennie says:

    530 class
    28:16 (17 sec PR)
    RX except KBS to hairline level
    7/7/6
    UB
    11/9
    10/10
    4/3/random
    UB
    5/6/5/4
    All runs in rain
    Feel like I could have done a little better if it wasn’t raining and if I had not deadlifted over 7,000 pounds yesterday afternoon.

  15. Shank says:

    30:05
    DL- #205
    KB- #53
    OHS-#75
    Chest to bar- 16rx/4 pull-ups
    Box jumps – rx
    DBSC- #35

  16. Jkb says:

    ‘Lumberjack 20’ in 31:17
    105 DL..rep 1 felt strain on lower back so did singles, drop from top (only did 18 reps of these)
    35# kb (10/10) Slightly above eye level
    33# BS (10/10)..attempted OH…but back said nope
    Burpees (5/5/5/5)
    Jumping PUs (5/5/5/5)
    20” steps
    15# dB sq cleans…started dB at mid thigh, but below parallel in the squat.
    Runs were all in misty to light rain.

    Back pain messed me up right off the go…shoulda woulda adjusted &subbed diff movements.
    But just kept moving as safe as possible. All good!

  17. Shea says:

    28:40
    155# DL, 53# kb, 75# OHS, 25# DBSC (do 30# next time), C2b, 20” jumps
    I was still gathering stuff when the clock started & then my back locked up after the DL’s. Still an honor to do a hero wod.
    Thank you! 🇺🇸

  18. Bobby says:

    5 RFT:
    21 cal Bike
    8 d-ball clean 100#

    Time: 9:51

  19. Heather Moody says:

    30:17
    DL # 85
    KB #35
    BJ # 20
    SC # 15
    Over head squats #33

  20. Brett Christensen says:

    1.) C&J:
    EMOM×5
    1 Clean high pull + 1 PC + 1 HSC + 1 SJ
    155
    Directly into
    EMOM×7
    2 HSC + 1 SJ
    155/155/175/195/215/235/255
    2.) LBBS
    3×10 @ 70%=285
    3.) 4 RFT
    4 SRMU
    16 Cal bike
    4 SC + PJ
    22:49
    4.) 5 RFT
    21 Cal ski
    8 D Ball cleans @ 100
    10:46
    5.) ROMWOD

  21. Lauren S says:

    30:50

  22. LA says:

    25:56 rx , didn’t see the last 400 run, rested for a bit before Brett woke me up.

  23. C. C. says:

    29:51
    85#, 250m, 30#kb, 220m, 33#ohs, 220m, burpees, 220m, jumping p/u, 220m, 16″bj, 400m, 20# dbsc, 400m non-stop

  24. Jeff L says:

    31:17, 400s. 185 DL, 35# DBSC, front squats, jumping PUs
    1st OHS with bar…does not feel good

  25. Mayleth says:

    30:20
    #185 DL – 500m row (2 rounds)
    #53 kB 1000m bike
    #75 ohs 1000m bike
    Burpees-bike
    Pull-ups – bike
    Step ups -bike
    #30 DB squat cleans – bike

  26. Patrick Moody says:

    Present. 28:27 scaled for finger.

  27. missychamp2016 says:

    Lumberjack. 23:20
    Rowed 200 each time instead of running
    20 DL @115
    20 KBS @30
    20 OHS @45
    20 Burpees
    20 Jumping Pull-ups
    20 16” Box Steps
    20 DB Squat Cleans w/ 20s

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