Saturday, December 5, 2009

Saturday, December 5, 2009


From Lumberjack CrossFit:

“Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack CrossFit.  Four members of that affiliate were killed.

“CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

“With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

“The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

“Our community clearly has the ability and commitment to make a difference for these folks.”

Lumberjack 20
for time:
20x deadlift @ 275/185-lbs.
400m run
20x swing @ 70/55-lbs.
400m run
20x overhead squat @ 115/75-lbs.
400m run
20x burpee
400m run
20x chest-to-bar pull-up
400m run
20x box jump, 24″ platform
400m run
20x dumbbell squat clean with 45/30-lb. dumbbells
400m run

workout courtesy of lumberjack crossfit

2 Comments

  1. baykay | December 5, 2009 at 3:34 pm
     

    -Scores-
    Mike S.: 29:21 (225-lb. dl, 95-lb. ohs)
    Caitlin F.: 20:14 (135-lb. dl, 35-lb. swing, 45-lb. ohs, 25-lb. db sq clean; sub: jump-stretch ctb pull-up, green)
    Meghan M.: 23:20
    Alex M.: 17:39 (185-lb. dl, 55-lb. swing, 45-lb. ohs, 30-lb. db sq clean)
    Shana S.: 19:58 (75-lb. dl, 25-lb. swing, pvc ohs; sub: 10x lunge, jump/kip pull-up, 24″, step-up, mb clean)
    David C.: 23:32 (135-lb. dl, 45-lb. swing, pvc ohs, 20-lb. db sq clean; sub: 10x lunge, jump-stretch pull-up, green, step-up)
    Sean M.: 31:11 (185-lb. dl, 55-lb. swing, 75-lb. ohs; sub: jump-stretch ctb pull-up, green, step-up)
    Jen M.: 19:24 (25-lb. swing, pvc ohs; sub: 10x lunge, 20x squat, jump-stretch ctb pull-up, blue, mb clean)
    Neil A.: 22:20 (225-lb. dl, 95-lb. ohs)
    Steve D.: 26:25
    Jason H.: 14:43 (95-lb. dl, 35-lb. swing, pvc ohs, 25-lb. db sq clean)
    Stuart W.: 21:43 (75-lb. dl, 25-lb. swing, pvc ohs; sub: jump-stretch pull-up, green, mb clean)
    Thomas M.: 19:51 (135-lb. dl, 45-lb. swing, 45-lb. ohs, 25-lb. db sq clean; sub: jump-stretch pull-up, red)
    Susanna B.: 28:22 (75-lb. dl, 25-lb. swing, pvc ohs; sub: 10x lunge, 20x squat, jump/kip pull-up, 24″, mb clean)
    Jeff W.: 37:59 (225-lb. dl, 55-lb. swing, 75-lb. ohs, 35-lb. db sq clean; sub: box jump + wall)
    Mayra C.: 27:59 (135-lb. dl, 45-lb. ohs; sub: jump-stretch ctb pull-up, blue)
    Teal B.: 29:43 (135-lb. dl, 35-lb. swing, 45-lb. ohs, 20-lb. db sq clean; sub: 10x lunge, jump-stretch pull-up, green, step-up)
    Jeremy N.: 19:26 (185-lb. dl, 55-lb. swing, 95-lb. ohs, 35-lb. db sq clean; sub: pull-up)
    Adam C.: 20:48 (185-lb. dl, 35-lb. swing, pvc ohs, 35-lb. db sq clean)
    Erin H.: 21:48 (75-lb. dl, 35-lb. swing, pvc ohs, 20-lb. db sq clean; sub: jump-stretch pull-up, red, step-up)
    Koji H.: 25:14 (135-lb. dl, 35-lb. swing, pvc ohs, 25-lb. db sq clean; sub: jump-stretch pull-up, red)

    Reply
    • baykay | December 5, 2009 at 3:41 pm
       

      Notes for today:
      -run substitution: 20x lunge
      -run as rx’d:
      Steve D.
      Jeff W.

      Reply

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