Lumberjack 20

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CrossFit Hero WOD – "Lumberjack 20"
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20 Deadlifts –275 lbs M/185 lbs W
Run 400m
20 KB Swings -2 pd M/1.5 pd W
Run 400m
20 Overhead Squats -115 lbs M/80 lbs W
Run 400m
20 Burpees
Run 400m
20 Chest-to-Bar Pullups                               
Run 400m
20 Box Jumps -24"
Run 400m
20 DB Squat Cleans –45 lbs M/30 lbs W
Run 400m  (we forgot to do this final run today)

Compare to November 2010,  December 2009

On Nov. 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.

This workout is in honor of these soldiers.

Strength Focus 
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Deadlift and Shoulder Press

Wendler 5/3/1 Program, Week 1
Find 90% of current 1RM.  That is your new training base weight.

-65% of that new weight x5 reps
-75% of that new weight x5 reps
-85% of that new weight x5+ reps

 

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Welcome to CrossFit Flagstaff Brad and Krystin.

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