Day 1 of 30
"Lumberjack 20" 20 Deadlifts 120kg Run 400m 20 KB swings 24kg Run 400m 20 Overhead Squats 40kg Run 400m 20 Burpees Run 400m 20 Chest to Bar Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans 22.5kg DB Run 400m
Scales -
Scale the weight to whatever you have available
Scale the Pull ups for Sit ups if no pull up bar
For the runs- Map out a 400m route around where you live or depending on the size of your garden run shuttles to 300m (due to the stopping and turning)
10m shuttles (5m out and back) 30 total shuttles
20m shuttles (10m out and back) 15 total shuttles
30m shuttles (15m Out and Back) 10 total shuttles
Probably save the runs as you may need these a few times
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. 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.
Done ✅ 41.06m
Done ✅ Had to really make do with whatever kit I could lift, so don’t think my time is a good reflection of what it should be. Still hurt! 🤕
Doesn’t matter about kit! You got it done!!
40:48 Phil & Rach Pretty much Rx just some creative obstacles for boxes and strict on the C2B / PU as kipping involves kicking a wall and my car 👎🏿
Done ✅ Carolina/Maria 21:45. 25:30 20kg DL/ 16kg DL and KB squat clean All the other 10kg/8kg Not very heavy but better then nothing 🤣🤣🤣 Thank you Jamie for this hero training
Mike. 85kg dl, 27kg ohs, 20kg kbs, 2 x 15kg dbcleans, ctb, 24 box, 28:35
Emma 75kg dl, 22kg ohs, 20kg kbs, 2 x 10 dbcleans, Red band pull ups, 20 box, 31.16
25:14 90kg DL 40kg OHS 20kg KB 20kg DB Sit ups
29.20 scaled it right back to almost just cardio. No pull up bar and KB at 16kg
Done 50kg DL 15kg dB swings
25:12 40kg dl 16.5kg kb 15kg OHS Burpees Press ups 20” box jump 15kg squat clean
Fran did 26:22
32:06 50kg DL 15kg OHS 15kg KB Green banded pull ups 12in BJ 2x8kg DB 0.25 mile run x 7
Done. Very light weights and garden shuttles. 26:30