Reminder!!
This Saturday is the Lumberjack 20. Please make your donations to this great cause and help us reach our goal of $250.00 for our facility. For those that don’t know the Lumber jack 20 is a hero WOD dedicated to the men and women who lost their lives on Ft. Hood earlier this month. All donations will go towards surivors of the attack and their families. Please tell your friends and encourage others to donate and participate in the workout.
My personal fundraising page: https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=41
For more information: http://www.cflumberjack.org/
Thank you.
-Jim
Here is the Workout we will be doing on the 5th:
The 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
Today’s WOD
Warm Up # 8
1. Back squat: 10,10,10,30
2. For time:
10,8,6,4,2
Strict pullups
20,16,12,8,4
Parallel bar Dips
That’s 310 kilo’s!!!
CrossFit Havoc 