HERO W.O.D. Saturday 8/11/18


HERO W.O.D. Saturday 8/11/18

Hero WOD (no skills class afterwards)

If you aren’t familiar with Hero workouts, they are named after and designed to honor the lives of our fallen soldiers or first responders and the sacrifices they and their families have made fighting for our country and defending our freedoms.

These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout.

If you find that you are feeling sorry for yourself during the WOD, this is where you think about what they and their family have been through, and humbly do your best to finish it.  Typically we will not put a time cap, to allow all to finish these Hero workouts if they desire.

Be smart when completing these if you are newer to crossfit and consider scaling the time down or the reps, but only if absolutely needed, given the magnitude of what the workout means.

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.

Lumberjack 20

20 Deadlifts 275/185
Run 400m
20 KB swings 70/55
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps 24/20
Run 400m
20 DB Squat Cleans 50/35
Run 400m

*If raining, either bike 1200m for each run or row 500m.  Both are considered the similar time frame and amount of work

*Scale pullups as needed with jumping, banded or barbell

Post total times.

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