Reminder!!
Tomorrow 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 of your choice
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
CrossFit Havoc 
Yeah, I’ve seen that one. There are alot of haters out there. Pretty damn funny though.
Check out thrusterhitler on youtube. Pretty funny. Didn’t realize the extensive opposition to CF.