Wednesday/Thursday-5/30-5-31

Warm up-400m run
30 sec work/10 sec rest
KB swings
Pull ups
Box jumps
MB side toss
PVC pass throughs

Lumberjack 20
20 deadlifts
Run 400m
20 KB swings
Run 400m

20 OH squats
Run 400m

20 burpees
Run 400m

20 pull ups
Run 400m

20 box jumps
Run 400m

20 squat cleans
Run 400m


Lumberjack 20 Memorial Hero WOD


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. Four of the slain soldiers and 11 of the

wounded were active CrossFitters in the 20th Engineer Battalion,

home to Lumberjack CrossFit. To honor these soldiers, CrossFit

HQ is creating a Hero WOD.

The Lumberjacks will deploy to Afghanistan in defense

of this great nation and the freedoms we all enjoy. We would like

for their parting memory to be one of hope and inspiration and

not of the horrific carnage that has so tragically befallen them.