Friday 5 November WOD


FOR TIME:

Run or Row 5k

Post your time to the comments.

If you read the site and don’t post your results, you’re wrong… the more you post, the better! Please start posting more. Also the beyond-the-whiteboard site is available for free for us since we are a military affiliate, so take advantage of this! Any questions, direct them to crossfitcentcom@gmail.com.

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Joe and Lili with situps

Jesse with his last round of reps

4 November whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
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)
Run 400m


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8 Responses to Friday 5 November WOD

  1. Andy says:

    ran it, 24:10. our route is ~3.3 miles, plus the turn that I always miss. This run sucked… stepped in the prickly things 3 times and had to stop to pull them out each time. Then i jumped on the rower for a few pulls and severely screwed up my low back. it may be pretty bad this time, we’ll see tomorrow. Was planning to go to cf st pete for a workout but i doubt it now

  2. Rey says:

    Rowed it. 20:51 today.

  3. Frogger says:

    Hey guys! I did the Lumberjack 20 this afternoon, subbed rowing for running, 45#kb swings, and 95# OHS. What an ass-kicker! Came in around 35 minutes.

    Finally, starting to find my lungs again at roughly one mile altitude. Hope you guys are doing well!

    Kevin

    • Andy says:

      For some reason the comment was flagged as spam… probably because of the IP change but you’re back in business now!

      and damn!! lumberjack 20 looks terrifying.

      • Rey says:

        How’s that back doing?

        Going to do a variation of the Lumberjack 20 tomorrow for Get Fit/Special Pops PT.

        20 Squats
        Run 400m
        20 Pushups
        Run 400m
        20 Lunge steps
        Run 400m
        20 Burpees
        Run 400m
        20 Situps
        Run 400m
        20 Step Ups/Box Jumps
        Run 400m
        20 Squats
        Run 400m

        Definately going to suck for them tomorrow.

        • Andy says:

          now that one looks more doable!

          back is finicky, but it’s feeling better… not as bad as it was on friday and saturday but excessive sitting makes it hurt. going to keep hitting the wods though, no sense in taking a break as far I can tell!

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