Labor Day WOD!

September 2, 2018

Happy Labor Day y'all!! The weatherman is not predicting weather that is in favor of the Lumberjack 20, so we have planned a back-up Partner Hero WOD that we will do in case of extreme downpour! Remember, we will not be having our normal class schedule -- 8:30am and 10am classes ONLY. If you are bringing any friends or family, please make sure to arrive at least 15 minutes early so they can fill out our waiver before class starts. Here is your Monday Labor Day WOD, an annual CFD tradition!!


Monday Sept. 3, 2018


CrossFit (8:30am/10am)


Plan A: "Lumberjack 20"


For time:

20 Deadlifts 185/275lbs

Run 400m

20 KB swings 53/70

Run 400m

20 Overhead Squats 75/115

Run 400m

20 Burpees

Run 400m

20 C2B Pullups

Run 400m

20 Box jumps 20/24

Run 400m

20 DB Squat Cleans 25/35

Run 400m


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.



Plan B: "Yvonne"


For Time (with a Partner):

76 Air Squats

76 Dumbbell Push Presses 35/50

76 AbMat Sit-Ups

76 Wall Ball Shots 14/20

76 Burpees

76 Medball Torso Twists 14/20

76 Push-Ups

76 Kettlebell Swings 35/53

76 Dumbbell Thrusters 35/50

400 meter Run with Partner (or row)


11 CrossFit (Devine, TX) designed "Yvonne" as a memorial partner WOD to honor Yvonne Zavala (41), a member who was struck by a truck and killed while assisting a fallen motorcyclist on the highway. The workout's rep scheme is a nod to the year Yvonne was born (February 9, 1976).


The original post said: “With heavy hearts, 411 CrossFit would like to invite members as well as non-members to participate in “Yvonne,” a Memorial Partner WOD in honor of Yvonne Zavela. Yvonne was a member of the 411 CrossFit community who we all enjoyed being around. We can all agree that her smile and positive attitude never went unnoticed with all the coaches and members whom she encountered. Although it is with grief and sorrow that we have lost such a beautiful, selfless person, this will be our way of celebrating her life and memory.” The workout was first performed at a memorial event on August 2, 2017.


Among those who were killed by the truck while assisting the motorcyclist were Yvonne, Ernesto Perez (36) and Eloyed Castro (47).




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