March 6 2013

WOD: “Lumber Jack 40” (Modified from “Lumberjack 20” Hero Wod)

This is a partner WOD where one athlete performs a movement while the other rests. When one athlete breaks their set, the other takes over, continuing like this until all reps are completed.  They both run out at the same time for each run and whom ever is back first starts the next movement. The WOD is finished when both are back from the last run.

40 SDHP 50/35

400 meter run

40 American swings 32/20

400 meter run

40 O/H squats 50/35

400 meter run

40 burpees

400 meter run

40 pullups

400 meter run

40 Box jumps 24″/20″

400 meter run

40 squat cleans 50/35

400 meter run

For time

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. We are asking the CrossFit community to make donations in honor of these soldiers at





No comments yet.

Leave a comment