WOD – 3 July (Open from 0900-1200)

Monday 3 July 2017 (Open from 0900-1200):

Trainer led warm-up and assistance – 10 minutes

Make-up any lifts missed during week

WOD (“Lumberjack 20”, in teams of two for time):

  •       20 deadlifts (275/185)
  •       Run 400m
  •       20 KB swings (2.0/1.5)
  •       Run 400m
  •       20 overhead squats (115/75)
  •       Run 400m
  •       20 burpees
  •       Run 400m
  •       20 CTB pull-ups
  •       Run 400m
  •       20 box jumps (24/20)
  •       Run 400m
  •       20 DB squat cleans (50/35)
  •       Run 400m

Divide work however you see fit with one athlete working at a time (except for funs). Both athletes complete all runs together.

On Nov. 5 2009 at 1:34 p.m., a terrorist attacked soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.


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