091205 “Lumberjack 20”

Hey everyone,

Welcome back!  Hoping to get the site going again and today is a great day to start.  This WOD is dedicated to the fallen service members from Ft. Hood.  Click here for more info from Crossfit.com and some articles about CF Lumberjack.

Workout: “Lumberjack 20″

20 Deadlifts (275lbs or 175) /Run 400m
20 KB swings (2pood or 1.5 pood) /Run 400m
20 Overhead Squats (115lbs or 75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each hand or 25 each hand) /Run 400m

For time.

Alternate scaled down version for beginners:

20 Deadlifts (135lbs) /Run 200m
20 KB swings (35lb) /Run 200m
20 Overhead Squats (55lbs) /Run 200m
20 Burpees /Run 200m
20 Pullups (Chest to Bar) /Run 200m
20 Box jumps (20”) /Run 200m
20 DB Squat Cleans (15lbs each hand) /Run 200m

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Lastly, some great news.  Mark Sisson from Marks Daily Apple is speaking for FREE at my gym in Pleasant Hill.  Come check out what he has to say about nutrition!

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4 Comments

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4 responses to “091205 “Lumberjack 20”

  1. Great WOD. Rep scheme was just enough to take very few breaks. Very happy with form on this one, OHS needed some work, but otherwise solid. DL’s were unbroken, got first 14 OHS in a row. KB’s in 2 sets. Everything else went pretty well.

    An honor to do this WOD in the name of our fallen heros from Ft. Hood

    22:46 as RX’d

  2. Justin

    Glad to see you guys are back! I was following this site mainly because of how you guys scale the workouts… I am pretty new to Crossfit, and it was very helpful to have the WOD scaled for me instead of trying to figure it out for myself.

    Plus being at a neighboring department, its cool to do the same workouts that you guys are doing.

  3. Woody

    25:35
    Good workout, didn’t feel real well today so scaled some of the weights, will do much better next time.

    Let’s get together, and you can get me up to speed on the website for A shift.

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