Extreme Difficulty
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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.
Choose Your Skill Level
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