Saturday 05.12.12

Rowing for the win.

I know, it's the most exciting day of the week! Saturday Funday! Where everybody gets to choose their own WOD. If you don't like what we have on tap for you below, feel free to change it up with your own special concoction. Just make sure you maximize your range of motion for whatever combo you choose. If you practice crap movement during a workout, you will only beget more crap movement. So limber up, hydrate, and get ready to rock your weekend.

WOD

Warm up

3 Rounds

5 burpees

10 air squats

Pigeon pose (20 sec/leg)

-- Choices --

Add "Annie" to any WOD below.

50-40-30-20-10

Doubleunders

Situps

--

"Cindy"

20 min AMRAP

5 pullups

10 pushups

15 air squats

--

"Nicole"

20 min AMRAP

Run 400 m

Max pullups

(keep track of # PUs/round)

--

"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. 
20 deadlift (275/185)

Run 400 m

20 KB Swings (70/53)

Run 400 m

20 OHS (115/85)

Run 400 m

20 chest-to-bar pullups

Run 400 m

20 box jumps (24"/20")

Run 400 m

20 KB squat cleans (35/25)

Run 400 m