Dec 24th 2009 WOD

Thanks to the three new coaches for getting us all thru the Christmas Eve wod!!

CFCV Dec 24th WOD

Coach Kim

Coach Jami

Coach Wendi

“Lumberjack 20″

          On Nov. 5 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 these soldiers, one month after the murderous rampage.

WOD
“Lumberjack 20″
20 – Dead Lifts (275#)
400m run
20 – KB Swings (2 pood)
400m run
20 – Overhead Squats (115#)
400m run
20 Burpees
400m run
20 Pull-ups (chest to bar)
400m run
20 Box Jumps (24″)
400m run
20 KB Squat Cleans (35#)
400m run

CINCO de TABATA

wall balls 20# 10′ target (14# women – 8′ target)
kettlebell sumo dead lift high pull 70# (55# women)
anchored abmat sit ups
row (calories)

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the max number of reps for all of the eight intervals.

I.e
You do 8 sets of 20 seconds on/10 seconds off for wall balls; 10 sec rest between stations; then you do 8 sets of 20 seconds on/10 seconds for sdhp; then you rest 10 sec between stations, etc. The whole workout should take 14 minutes (4 minutes per Tabata interval per exercise.)

http://library.crossfit.com/free/pdf/63_07_Tabata_Dumbbell.pdf

CFCV CINCO de TABATA score board