Yoga – 10:00 am
Strength / Skillwork
None today
WOD
Lumberjack 20
For Time
- 20 Deadlifts (275/185 lb)
- 400 meter Run
- 20 Kettlebell Swings (70/55#)
- 400 meter Run
- 20 Overhead Squats (115/75 lb)
- 400 meter Run
- 20 Burpees
- 400 meter Run
- 20 Chest-to-Bar Pull-Ups
- 400 meter Run
- 20 Box Jumps (24/20 in)
- 400 meter Run
- 20 Dumbbell Squat Cleans (45/35 lb)
- 400 meter Run
Elements
Lumberjack 20 Elements
For time:
20 KB Deadlifts 70/55#
Run 200m
20 Russian KBS 45/30#
Run 200m
20 Goblet Squats 45/30#
Run 200m
20 Burpees
Run 200m
20 Ring Rows
Run 200m
20 Box Jumps/Step-ups 20/18″
Run 200m
20 DB Thrusters 20/15s
Run 200m
Rx – As written
Rx+ – Go through 2x
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.
This workout is in honor of these soldiers, one month after the murderous rampage.
