Blackbird CrossFit – WOD
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
DL 275#/195#
KB 53#/35#
OHS 115#/75#
BJ 24″/20″
Substitute dumbells with 95#/65# barbell squat cleans.
BEG: Metcon (Time)
15 Deadlifts
Run 200M
15 Kettlebell Swings
Run 200M
15 Overhead Squats or overhead lunges
Run 200M
15 Burpees
Run 200M
15 Pull-ups or ring rows
Run 200M
15 Box Jumps
Run 200M
15 Cleans or Air Squats
Warm-up (No Measure)
WARM-UP
20 Cals on Assault bike
1 min per side in a Pigeon Stretch
10 Pull-ups or ring rows
10 goblet squats
5 Burpees
10 Empty bar Squat Clean Thrusters or wallballs
Keep the empty bar for coach lead instruction