Primarily Indoors
Warm-up
Partner Up!
P1: Run 100m
P2: Overhead Squat
-Switch-
P1: Run 100m
P2: Kettlebell Swings
-Switch-
P1: Run 100m
P2: Front Squat/OHS
-Switch-
P1: Run 100m
P2: Box Jumps w/ Step Down
-Switch-
*Partner up to share equipment – one teammate start on the deadlifts, the other on OHS
Hero WOD – “Lumberjack 20”
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.
WOD โ 40 minute Cap
โLumberjack 20โ
20 Deadlifts 275|185
Run 400m
20 KB Swings 2|1.5
Run 400m
20 Overhead Squats 115|80
Run 400m
20 Burpees
Run 400m
20 C2B Pull Ups
Run 400m
20 Box Jumps 24|20
Run 400m
20 Squat Cleans 115|80
Run 400m
Level 2 โ 225|135,1.5|1 95|65, 35|20
Level 1 – 155|95,1|0.5, 65|45, 20|10
ADV โ 45|30 Dumbbells for squat cleans
Extra Work
EMOM 12
-3 Burpee Pull-Overs
-12|10 Calorie Bike
-100โ Sand Bag Carry As Heavy As Possible
ADV – 5 Burpee Pull-Over