“Lumberjack 20“

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.

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 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.

“CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel.

**Go Mindy!  She’s at Crossfit Lexington for her Level 1 Cert- can’t wait to hear all about it!

Two teams of 6 going through the circuits for 2 rounds—21 and 9

Row 21/9 calories

Med ball cleans 21/9

Thrusters 21/9

Burpees 21/9

SDHP 21/9

Wall balls 21/9

We had a fun time and got a great workout in!  Congrats everybody!

Pictures to be posted soon-

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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