Saturday, June 18, 2011

6-19-11 Father's Day WOD


Complete the following hero workout with a partner. Try to pair up with someone new. Use one bar for the deadlifts, one KB for the swings, and one bar for the OHS. Go heavy, but scale accordingly. Both team members will do all the 400m runs.
 
"Lumberjack 20" (Partner Version)

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

Post team members/time to comments.

On Nov. 5, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 13 people 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.

On November 5, 2010, one year later, 52 individuals received awards for their actions in the shooting. The Soldier's Medal was awarded to 10 soldiers, one of which was Captain John Gaffaney, who died attempting to charge the shooter. The Secretary of the Army Award for Valor was awarded to police officers Kimberly Munley and Mark Todd, for the roles they played in stopping the shooter.