Friday 5 November

Jon performs ring dips

Lumberjack 20

20 Deadlifts (275 /185 lbs)
Run 400m
20 KB swings (2 / 1.5 pood)
Run 400m
20 Overhead Squats (115 / 75 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45 / 30 lbs each)
Run 400m

Mat Frankel 21:21, Elyse Umeda 24:55, Kevin Montoya 26:16.
Post time to comments.

WOD Demo with Maya Bergeron and Mat Frankel by Again Faster Equipment – video [wmv] [mov]

11 thoughts on “Friday 5 November

    1. You mean that day I came to CrossFit HSV and about died 🙂 Yeah too bad this is a rest day for me too 😉 Maybe we can make this up together sometime this week.

  1. 34:37 Gold
    Jeff, thanks for the coaching during the Dumbell Squat Cleans. I’d have never finished them otherwise. Thanks to you too, Michelle, for the cheering on that last run. This one was tough!

  2. Wow, that looks brutal. Maybe I chose a good day to be out of town :halo:. Out of curiosity, what’s the bronze scale-down? The crossfit out here doesn’t have a class tomorrow, but they do have open gym… *ponder*

    1. Rick, Bronze consisted of 10 reps of each movement instead of 20, greatly reduced loads, and 150-200m run intervals. Athletes that did Bronze today generally finished in a little less than 20 minutes.

  3. Saw a lot of incredible effort today from the 11:30 and 4:00 class. Gean pushed through those DB squat cleans even though I could tell they were wrecking him. Was also really impressed with Scott’s effort today. In general, he keeps up with men 10 years younger than himself.

  4. The 5:15 and 6:30 classes worked their butts off on the Lumberjack 20 WOD tonight! Jeanette showed great effort! She did several of the movements unbroken. Ryan fought through the OHS(s)! Brittany knocked out gold with great time! Overall, I thought everyone worked hard!

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