15 June 2018
Warm-up: 800m run to W. Alabama, 3 Rounds: 5x inchworm with push up, Bear crawl length of gym, :30 Handstand Hold against wall.
Strength: Bench Press: Work up to 5RM for the day, then 4×5 @ 90%
Stamina (don’t post on board): 5 Rounds, not for time: 20x Alternating single arm DB floor press with feet 6” off the ground, 20x Dips, 12x Gunner walk box step over.
Heather M’s last day is today and in her honor we will doing the Hero WOD “Lumberjack 20” at her request! We will miss her immensely. She leaves for California for an amazing Fellowship. We have enjoyed her smiling face at 5:15 am and will always be sorry we thought she was a nurse instead of a doctor just because she was so cool! 😜 We love you Heather! Keep in touch and knock it out of the park in California!!!!
20 Deadlifts (275/205)
20 KB swings (70/53)
20 Overhead Squats (115/85)
20 Pullups (Chest to Bar)
20 Box jumps (24″/20”)
20 DB Squat Cleans (45/30 each)
Post time to comments.
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.