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12.05.2009-Saturday-Day 5

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3 rounds for time of:

20 deadlifts – 95# (65#)

20 box jumps

20 overhead squats – 95# (65#)

20 pull-ups

20 burpees

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.

Note: we have modified the WOD to accommodate the space available as well as taking into consideration this past's week's training. 

Final WOD begins at 11AM!!

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0 thoughts on “12.05.2009-Saturday-Day 5”

  11. J9

    modified:
    Beard-27:17 (75#)
    Ken-28:38 (75#)
    Joe-30:54 (32kg, step-ups, 65#, apu)
    Diane-17:32 (16kg, step-ups, 15#, ring pu, push-ups)
    Ro-24:03 (32kg, step-ups, 55#, apu)
    Maryanne-18:31 (16kg, step-ups, 35# back squat, ring pu, bar push-ups/step-ups)
    Karen-15:56 (20#, step-ups, dowel, ring pu, push-ups)
    CK-30:56 (24kg, step-ups, 45#, ring pu)
    SvW-36:16 (95# back squat)
    as rx’d:
    DP-21:31

  12. J9

    modified:
    Beard-27:17 (75#)
    Ken-28:38 (75#)
    Joe-30:54 (32kg, step-ups, 65#, apu)
    Diane-17:32 (16kg, step-ups, 15#, ring pu, push-ups)
    Ro-24:03 (32kg, step-ups, 55#, apu)
    Maryanne-18:31 (16kg, step-ups, 35# back squat, ring pu, bar push-ups/step-ups)
    Karen-15:56 (20#, step-ups, dowel, ring pu, push-ups)
    CK-30:56 (24kg, step-ups, 45#, ring pu)
    SvW-36:16 (95# back squat)
    as rx’d:
    DP-21:31

  13. J9

    modified:
    Beard-27:17 (75#)
    Ken-28:38 (75#)
    Joe-30:54 (32kg, step-ups, 65#, apu)
    Diane-17:32 (16kg, step-ups, 15#, ring pu, push-ups)
    Ro-24:03 (32kg, step-ups, 55#, apu)
    Maryanne-18:31 (16kg, step-ups, 35# back squat, ring pu, bar push-ups/step-ups)
    Karen-15:56 (20#, step-ups, dowel, ring pu, push-ups)
    CK-30:56 (24kg, step-ups, 45#, ring pu)
    SvW-36:16 (95# back squat)
    as rx’d:
    DP-21:31

  14. J9

    modified:
    Beard-27:17 (75#)
    Ken-28:38 (75#)
    Joe-30:54 (32kg, step-ups, 65#, apu)
    Diane-17:32 (16kg, step-ups, 15#, ring pu, push-ups)
    Ro-24:03 (32kg, step-ups, 55#, apu)
    Maryanne-18:31 (16kg, step-ups, 35# back squat, ring pu, bar push-ups/step-ups)
    Karen-15:56 (20#, step-ups, dowel, ring pu, push-ups)
    CK-30:56 (24kg, step-ups, 45#, ring pu)
    SvW-36:16 (95# back squat)
    as rx’d:
    DP-21:31

  15. J9

    modified:
    Beard-27:17 (75#)
    Ken-28:38 (75#)
    Joe-30:54 (32kg, step-ups, 65#, apu)
    Diane-17:32 (16kg, step-ups, 15#, ring pu, push-ups)
    Ro-24:03 (32kg, step-ups, 55#, apu)
    Maryanne-18:31 (16kg, step-ups, 35# back squat, ring pu, bar push-ups/step-ups)
    Karen-15:56 (20#, step-ups, dowel, ring pu, push-ups)
    CK-30:56 (24kg, step-ups, 45#, ring pu)
    SvW-36:16 (95# back squat)
    as rx’d:
    DP-21:31

  21. Ro

    OK my box jump goal today was 10 per round. I did 8, so I didn’t quite make it but better than previous, at least jumping each round! I hope to be able to achieve this by year end.

  22. Ro

    OK my box jump goal today was 10 per round. I did 8, so I didn’t quite make it but better than previous, at least jumping each round! I hope to be able to achieve this by year end.

  23. Ro

    OK my box jump goal today was 10 per round. I did 8, so I didn’t quite make it but better than previous, at least jumping each round! I hope to be able to achieve this by year end.

  24. Ro

    OK my box jump goal today was 10 per round. I did 8, so I didn’t quite make it but better than previous, at least jumping each round! I hope to be able to achieve this by year end.

  25. Ro

    OK my box jump goal today was 10 per round. I did 8, so I didn’t quite make it but better than previous, at least jumping each round! I hope to be able to achieve this by year end.

  31. Pat

    Hey, I attempted this but got a bit of a tweek in my shoulder, so I only did 2 rounds. Finished at around 15 min. I think.
    Just want to give a warm welcome to many a new ShedHead, some are in… some are almost in! In either case, we are damn glad to have them with us:
    Brian S
    Shawn
    Brian H
    Kris and Karin
    Matt Z
    Jennifer
    Ashley
    Joe
    George
    Erin
    Diane
    John R
    Special thanks to Jeff Lenosky, CycleWorks, Bulldog Racing, Oak Ridge Martial Arts Academy, The Garrys, Ed and Lisa for spreading the good word.
    I have said it many times… all of you are what makes us a special place to train.
    Thanks

  32. Pat

    Hey, I attempted this but got a bit of a tweek in my shoulder, so I only did 2 rounds. Finished at around 15 min. I think.
    Just want to give a warm welcome to many a new ShedHead, some are in… some are almost in! In either case, we are damn glad to have them with us:
    Brian S
    Shawn
    Brian H
    Kris and Karin
    Matt Z
    Jennifer
    Ashley
    Joe
    George
    Erin
    Diane
    John R
    Special thanks to Jeff Lenosky, CycleWorks, Bulldog Racing, Oak Ridge Martial Arts Academy, The Garrys, Ed and Lisa for spreading the good word.
    I have said it many times… all of you are what makes us a special place to train.
    Thanks

  33. Pat

    Hey, I attempted this but got a bit of a tweek in my shoulder, so I only did 2 rounds. Finished at around 15 min. I think.
    Just want to give a warm welcome to many a new ShedHead, some are in… some are almost in! In either case, we are damn glad to have them with us:
    Brian S
    Shawn
    Brian H
    Kris and Karin
    Matt Z
    Jennifer
    Ashley
    Joe
    George
    Erin
    Diane
    John R
    Special thanks to Jeff Lenosky, CycleWorks, Bulldog Racing, Oak Ridge Martial Arts Academy, The Garrys, Ed and Lisa for spreading the good word.
    I have said it many times… all of you are what makes us a special place to train.
    Thanks

  34. Pat

    Hey, I attempted this but got a bit of a tweek in my shoulder, so I only did 2 rounds. Finished at around 15 min. I think.
    Just want to give a warm welcome to many a new ShedHead, some are in… some are almost in! In either case, we are damn glad to have them with us:
    Brian S
    Shawn
    Brian H
    Kris and Karin
    Matt Z
    Jennifer
    Ashley
    Joe
    George
    Erin
    Diane
    John R
    Special thanks to Jeff Lenosky, CycleWorks, Bulldog Racing, Oak Ridge Martial Arts Academy, The Garrys, Ed and Lisa for spreading the good word.
    I have said it many times… all of you are what makes us a special place to train.
    Thanks

  35. Pat

    Hey, I attempted this but got a bit of a tweek in my shoulder, so I only did 2 rounds. Finished at around 15 min. I think.
    Just want to give a warm welcome to many a new ShedHead, some are in… some are almost in! In either case, we are damn glad to have them with us:
    Brian S
    Shawn
    Brian H
    Kris and Karin
    Matt Z
    Jennifer
    Ashley
    Joe
    George
    Erin
    Diane
    John R
    Special thanks to Jeff Lenosky, CycleWorks, Bulldog Racing, Oak Ridge Martial Arts Academy, The Garrys, Ed and Lisa for spreading the good word.
    I have said it many times… all of you are what makes us a special place to train.
    Thanks

  36. Pat

    Since my words are often misunderstood, when I say “all”, I mean EVERYONE…from the weekend warriors to the seasoned vets. Everyone together makes the magic we call “the shed”.

  37. Pat

    Since my words are often misunderstood, when I say “all”, I mean EVERYONE…from the weekend warriors to the seasoned vets. Everyone together makes the magic we call “the shed”.

  38. Pat

    Since my words are often misunderstood, when I say “all”, I mean EVERYONE…from the weekend warriors to the seasoned vets. Everyone together makes the magic we call “the shed”.

  39. Pat

    Since my words are often misunderstood, when I say “all”, I mean EVERYONE…from the weekend warriors to the seasoned vets. Everyone together makes the magic we call “the shed”.

  40. Pat

    Since my words are often misunderstood, when I say “all”, I mean EVERYONE…from the weekend warriors to the seasoned vets. Everyone together makes the magic we call “the shed”.

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