A.  Pendlay Rows:                                  
5 x 5 @ Max possible weight (use straps if you have them)                  

B. “Adderall”
In a 10 Minute Window:
1 Mile Run + Max Clean and Jerk (60/40) in remaining time                 
3:00 Minute Rest
In a 7:00 Window:
800 Meter Run + Max Power Snatch (50/30) in remaining time
3:00 Minute Rest
In a 4:00 Window:
​400 Meter Run + Max Thrusters (40/20) in remaining time

​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!

Today, we will be having a special workout. No skill portion, just work that needs to be done, specifically, a memorial hero WOD called “Lumberjack 20.”
On November 5, 2009, 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.
Four of the slain soldiers, 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.

"Lumberjack 20”
​
20 Deadlifts (120/84), 400 Meter Run
20 Kettlebell Swings (32/24), 400 Meter Run
20 Overhead Squats (50/35), 400 Meter Run
20 Burpees, 400 Meter Run
20 Chest-to-Bar Pull-Ups, 400 Meter Run
20 Box Jumps (24/20), 400 Meter Run
20 Dumbbell Squat Cleans (20/10), 400 Meter Run   

​A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B. 
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

​A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B. Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

​A. 
Front Squat:     6 - 5 - 4 - 3 - 2 - 1 
Build to a 1RM for the day              

B. 
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

A.  3 rounds of:                                      
30 sec - Jerk Grip Overhead Hold    
rest 15 sec                                         
30 sec - Hollow Rock                        
rest 15 sec                                           
30 sec - Arch Rock                           
rest 15 sec 

B. "All about the Benjamins”
30 KB Snatches (32/24)
100 Double-Unders
20 KB Satches (32/24)
100 Double-Unders
10 KB Snatches (32/24)
100 Double-Unders

A. 
Back Squat:     6 - 5 - 4 - 3 - 2 - 1  Build to a 1RM for the day

B.
15 – 12 – 9 – 6:
Power Cleans (70/45)
Toes to Bar
Push Jerks (70/45)
​Box Jumps (24″/20″)

​​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!