Lumberjack 20
For time:
20 Deadlifts (275#/185#)
Run 400m
20 Kettlebell Swings (70#/53#)
Run 400m
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Pull Up (Chest To Bar)
Run 400m
20 Box Jumps (24″/20″)
Run 400m
20 Dumbbell Squat Cleans (45#/30#)
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.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org ~www.crossfit.com
Team Lumberjack 30
For Time:
30 Deadlifts (275#/185#)
400m Run (as a team)
30 Kettlebell Swings (70#/53#)
400m Run
30 Overhead Squats (115#/85#)
400m Run
30 Burpees
400m Run
30 Pull-up (chest-to-bar)
400m Run
30 Box Jump (24″/20″)
400m Run
30 Dumbbell Squat Cleans
400m Run
Post total time.
* Choose Team or solo version. Run as a team, break up reps with your partner. Only one bar and DB’s per team, deload bar from DL to OHS.
Photos by @robcwilson (No Rep DL from Josh H.)
Over 50 people hit a pretty tough workout today in honor of those who were killed in 2009 at Ft. Hood in a terrorist attack. It was a great morning in the gym.
Have a safe and happy 4th of July! Back to normal class schedule tomorrow!