20 Deadlifts (275lbs)
20 KB swings (2pood)
20 Overhead Squats (115lbs)
20 Pullups (Chest to Bar)
20 Box jumps (24″)
20 DB Squat Cleans (45lbs each)
please share equipment as necessary
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.
33 thoughts on “Friday Workout: Lumberjack 20”
Ladies, the rx weights for you are: 185# DL, 1.5 pood KB, 75# OHS, 20″ box jump, 35# DBs.
If it weren’t for imminent DESTROMINATION this weekend, we’d be all over this one!
Love to put my sweaty foot right up that Hassan jackwagon with this Hero any day!
Scaled to 200m runs and light weights bc late start… 85#DL, 35#KB, GB pu, 18″ box, 15#DB squat cleans
damn, son. Nicely done.
31:21 (117#DL,45#KB,37#OHS,Pull ups – chin to bar,20″BJ,20#DB Cleans, all runs 400m)
*Probably the most I’ve run in over 30 years! Thanks CrossFit.
You’re welcome? 🙂
Nice work Al!
The alternate Lumberjack WOD:
I finally got a new saw to replace the one stolen a couple months ago. Works great!
When I did it two years ago, check the comment I made on how it went:
See you in the morning!
27:57 (DL@155, rx kb, burpees, pull ups, ohs@57, dbcleans@25, 200m runs)
(DL@205#, 1.5 pood KBS, chin over bar PUs, OHS@95#, BB SC@95#)
34:49 rx except for DL @ 225#
22:02: DL-155, KB-45, OHS-75, Burpees, Pullups-CTB, BJ-24″, SC-30#
200 meter runs
To everyone who tackled this wod: I salute you.
30:21: DL-115#, KB-35#, Sub front squat-65# , PU-Rx, BJ-20″, SC-30#, 400m runs
35:54 (maybe 34:54?): burpees, box jumps, runs all rx’d. Otherwise 101#DL, 35#KB, 47#OHS, 10BBpu/10GBpu, 15#DB.
28:56: 155# DL, 35# KB (can go heavier next time), 37# OHS, burpees rx, RR, 20″ BJ, 20# SC (can go heavier next time), 200m runs
24:18 (133# DL, 45# KB, 57# OHS, purple band PUs, 20# DBs, 200m runs)
26:35 – 135#dl, 35kb, 45#ohs, gb pu, 18″bj, 20#dbs, run 400/200mix.
135# DL, 45# KBS, 35# KB one arm OHS, regular pull ups, 24″ BJ, 30# DB squat cleans, 400 m runs.
Saturday: won a MF’ing gold medal at the 2012 Frederick Open (previously called the Maryland State Championships) in the -69kg class with a Competition Total PR of 143kg (61kg snatch, 82kg clean & jerk). Not the Total I hoped for, and only a 3:6 performance, but I’m still patting myself on the back.
Sunday: 8 rounds of 30 meter light prowler sprints (25#s on the prowler, tall end first 15m, short side other 15m), 2 minutes rest between. About 30 seconds each round.
Finally got around to doing this today.
29:19 RX Everything hurts now, salute to all of you fallen.