Tuesday, November 12 WOD

Mobility: 6 minutes on what needs it most

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Today is a Partner WOD

LumberjackHeroes_thHero WOD: “LUMBERJACK 20″

  • 1000m Row
  • 20 Deadlifts, 275/185lbs
  • 400m Run
  • 20 Kettlebell Swings, 2/1.5 pood
  • 400m Run
  • 20 Overhead Squats, 115/85lbs
  • 400m Run
  • 20 Burpees
  • 400m Run
  • 20 Pull-Ups
  • 400m Run
  • 20 Box Jumps 24/20″
  • 400m Run
  • 20 Squat Cleans, 135/95lbs
  • 400m Run
  • 1000m Row

The Rules:

  • Each pair gets one barbell, Kettle Bell and Plyobox
  • Rowing and Running can be split between partners

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

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