Port Members,
Today we will celebrate the holiday weekend with a Hero WOD that is very meaningful to us here at The Port. We ran the Lumberjack 20 as a competition for many years before taking a break in 2019. It was such a fun day with our community and others from the area and beyond. On a weekend where we celebrate our freedom with barbecues, parties, families, and friends, it’s important to take a few grateful moments.
On November 5th, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and 1 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.
This Saturday morning during the 7, 8, and 9 a.m. classes, our community will celebrate the lives of another CrossFit community, along with all those affected by that day. As always, there are tons of options to get you through this workout successfully and we look forward to seeing you in the morning!
The Port
Warm-up
Full-Body Dynamic Mobility and Stretch
+
2 Rounds:
10 Box Jumps
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 OHS
5 Burpees
+ 6 Min to Warm-Up Movements for the WOD.
Lumberjack 20
20 Deadlifts, 275/185#
Run 400m
20 Kettlebell swings, 70/53#
Run 400m
20 Overhead Squats, 115#/75#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24/20″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
To learn more about Lumberjack 20 click here
Tommy
