Daily Archives: November 25, 2016

You are browsing the site archives by date.


Partner WOD:
“Worse than Murph?”

500m Row then 5 rounds of:
5 pull-ups
10 push-ups
15 squats

500m Row Then, 4 rounds of:
8 handstand push-ups
15 kettlebell swings

500m Row Then, 3 rounds of:
15 box jumps
15 knees-to-elbows

500m Row Then, 2 rounds of:
20 wall-balls
30 sit-ups

500m Row Then, 1 Round of:
50 Burpees

Be Thankful

“Lumberjack 20”

20 Deadlifts (275/145)
Run 400m
20 KB swings (55/35)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/75)
Run 400m

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, 6 years and 3 weeks after the murderous rampage.

Be Thankful