Team HERO W.O.D. and Skills Saturday 11/4/17


Team HERO W.O.D. and Skills Saturday 11/4/17

The first Saturday of each month we complete a Hero workout to honor the lives of our fallen soldiers 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 more volume than a typical workout.  If you find that you are feeling sorry for yourself during the WOD,  get your mind right and think about who this workout is dedicated to and that this is only a fraction of what they and their families have been through.






On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.



Team Lumberjack 20 – no time cap


In teams of 2, complete 2 rounds of the following in the rep scheme below…


*Athlete 1 will start and complete deadlifts and 400m run, then athlete 2 will complete KB swings and 400m run, and continue to alternate movements with the run throughout 2 rounds.  Continue through 2 rounds so each athlete has completed all movements by the end.



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 Chest to Bar Pullups
Run 400m
20 Box jumps 24/20
Run 400m
20 Squat Cleans 115/75
Run 400m





Skills Class 10 – 10:30AM

Pullups / Chest to Bar Pullups / Muscle Ups (Bar/Ring)

In this skills class you will focus on what it takes to make a proficient pullup.  Wherever you are in your fitness journey, this is a great time to figure out where you are deficient in your pullups/MUs and make up for it.  

You may be stuck on ring rows, and that’s ok.  Continue to develop your foundational strength.

You may have your pullups, but need to understand the kip more thoroughly so you can touch your chest.

You maybe have chest to bar pullups, but can’t seem to do a ring muscle up.  

These are all things we can help remedy in the 30 minute time slot directly after the WOD!

Here’s a very basic pullup video below to get your mind wrapped around the movement.