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Lumberjack 20 HERO WOD

Honoring Fallen Soldiers of Fort Hood

A brutal chipper HERO WOD with heavy barbell movements and running, honoring the soldiers lost in the Fort Hood tragedy.

The Workout

  • 20 Deadlifts (275/185 lb)
  • 400m Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400m Run
  • 20 Overhead Squats (115/75 lb)
  • 400m Run
  • 20 Burpees
  • 400m Run
  • 20 Chest-to-Bar Pull-ups
  • 400m Run
  • 20 Box Jumps (24/20")
  • 400m Run
  • 20 Dumbbell Squat Cleans (45/35 lb)
  • 400m Run

Rx Standards

Men (Rx)

275lb deadlift, 2 pood KB, 115lb OHS, 45lb DB

Women (Rx)

185lb deadlift, 1.5 pood KB, 75lb OHS, 35lb DB

Equipment Needed

Barbell
Plates
Kettlebell
Pull-up bar
Box
Dumbbells
Running route

Recommended Gear

  • Hand grips (for bar muscle-ups)
  • Wrist wraps (for handstand push-ups)
  • Thumb tape (for bar work)
  • Chalk
  • Running shoes (for rowing transitions)

Strategy Overview

This is a long, grueling chipper. Pace the runs and break up barbell movements early.

Honoring a Hero

Honors the 13 soldiers killed in the Fort Hood shooting in 2009. Created by CrossFit Lumberjack in their memory.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Pace yourself early

2

Break up heavy lifts

3

Stay hydrated