Partner Lumberjack 20:

For Time:
20 DL - EACH (185/275)
400m Run- P1 RUN, P2 Change Barbell Load from DL to OHS
20 Double DB Snatch (35/50)
Run 400 meters - P2 RUN, P1 Rest
20 OHS - EACH (75/115)
400m Run- - P1 RUN, P2 Rest
20 Lateral Bar Over Burpees - EACH
400m Run-- P2 RUN, P1 Rest
20 C2B - EACH
400m Run- - P1 RUN, P2 Rest
20 Box Jumps (20/24) - EACH
400m Run - P2 RUN, P1 Rest
20 Double DB Squat Cleans (35/50) - EACH
400m Run - BOTH P1 & P2 RUN THE LAST 400M

At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others. U.S. Army 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 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First posted Dec. 5, 2009.

HERO WOD: Sisson
20 min AMRAP:
1 15’ Rope Climb
5 Burpees
200m Run

Comp: If you've got 14/20# Vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Holiday Schedule: 1 Class ONLY at 10-11:30 AM

HERO WOD

7 RFT:

400m Run
21 Walking Lunge Steps
15 Pull Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

First posted Aug. 14, 2015.

HERO WOD HORTMAN:
45 min AMRAP:
800m Run
80 Air Squats
8 Muscle Ups

U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

The “Hortman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2013 (130213)

Memorial Day - Mon. 5/26 - Holiday Schedule 1 class from 10-Noon

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Options:

-Full Murph

-½ Murph 800m /50/100/150/800m

-Full run for both miles but ½ Murph on the movements: 50/100/150

-Partner Murph: 2 choices: 1. partners can run together & you go/I go reps OR you go/I go the run AND the reps.

TC is 1 hour, but as long as you are out the door on your last run, you may either stop at the TC or choose to finish the last run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Wear your RED, WHITE AND BLUE

14 min to build up in load to 3 rep OHS - pulling from the floor.

HERO WOD JOSH:
For Time:
21 OHS (RX: 65/95, Comp: 95/135)
42 Pull Ups (Comp: C2B)
15 OHS (RX: 65/95, Comp: 95/135)
30 Pull Ups
9 OHS (RX: 65/95, Comp: 95/135)
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

14 min to build up in load to 3 rep OHS - pulling from the floor.

HERO WOD JOSH:
For Time:
21 OHS (RX: 65/95, Comp: 95/135)
42 Pull Ups (Comp: C2B)
15 OHS (RX: 65/95, Comp: 95/135)
30 Pull Ups
9 OHS (RX: 65/95, Comp: 95/135)
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

14 min to establish a Max Load:
3 DL
2 HPC
1 Push Jerk

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

------------------------------
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Partner Bert
For Time with a Partner Complete:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunge Steps
400m Run
200 Air Squats
400m Run
150 Walking Lunge Steps
400m Run
100 Push Ups
400m Run
50 Burpees

*1 hour TC

Partners: Split the Burpees, Push Ups, Lunges and Squats up as you go/I go, both partners run every 400m together If fitness supports, wear a vest.

----
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

"LAZAR"
For Time:
3 Rounds of:
400m Run
10 Bar Muscle-ups

* Rest 1 min

2 Rounds of:
400m Run
15 Strict Handstand Push-ups
* Rest 1 min

1 Round of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups

August 8, 2024 was the saddest day in CrossFit's history. The CrossFit community was shattered by the loss of CrossFit Games competitor, Lazar Dukic. Lazar - from Serbia, drowned in the swimming portion of the 1st event of the 2024 CF Games. It's heartbreaking to think what his family and friends are going through, the other athletes, and all involved. It hits close to home as we have 2 coaches at the gym who have competed at the Games as individuals - Mitch 2018 & Carrie 2019, and a team who competed together in 2021, 3/4 who are still here coaching (Mitch, Carrie & JT). When they were all competing, I want to believe every measure was taken to keep their safety as the number one priority.

We don’t know all the details about what happened yet, but we are hopeful that there will be clarity and communication about what unfolded, and accountability will be put in place. Change needs to be made to move forward with CF as Sport, and trust needs to be rebuilt with the CF Athletes and CF Community if CF as a Sport is to continue to thrive. Thoughts and prayers to all involved in this tragedy.

Lazar was a very talented CF competitor... But, he was much more than an athlete. He was a son, a brother and friend to everyone. In the CrossFit community, coming together to do hard things is how we pay tribute. In this spirit, i1uvit has decided to program this workout today. It is a more class friendly version of a workout Lazar programmed himself while he was a guest programmer on the Morning Chalk Up. Lazar leaves behind his brother Luka (another CrossFit Games competitor) his girlfriend Anja, and many loving family and friends. When things get hard today, remember Lazar; his smile, his contagious and positive energy, and his love for life. Remember that life is so precious, and we don't have to do this, we GET to do this. Lazar, you will NOT be forgotten.

THE SEVEN - i1uvit Version:

7 RFT:
7 HSPU
7 Double DB Thrusters (35/50)
7 T2B
7 DL (165/245)
7 Lateral Burpees Over the Bar
7 Double DB Hang Snatch (35/50)
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted May 30, 2010.

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

---

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

HERO WOD CHAD:

Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.

Wilkinson left behind a wife, two kids, and countless other friends and family members.

Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran suicide and prevention through her nonprofit, The Step Up Foundation.

The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” Every year on Veterans Day, it unites people around the world with the workout CHAD1000X.

The workout consists of 1,000 step-ups with a weighted rucksack. Chad created the workout to train for the rigors of a near 23,000-foot summit in Argentina. After his death, CrossFit GM Dave Castro, along with some friends, did the workout as a way to honor Chad. Since then, CHAD1000X has become a rallying point for those struggling with mental health to join the community and focus on taking one more step.

“I talked about the workout at his funeral and underestimated all my CrossFit friends being in the audience — that they would flock to it and attempt to complete it, which they did,” Sara said in an interview at this year’s CrossFit Games. “It organically has grown in nature and we’re approaching our fourth year. Because of the response it’s had and what a positive impact it’s had on people, it led me to start my nonprofit, The Step Up Foundation.”

VETERANS DAY, 2023
This Veterans Day, we’re asking the CrossFit community to join us, GORUCK, and The Step Up Foundation in support of this important cause - and HERE YOU ARE taking on this challenge today on Veterans Day. Today is also the first time that this workout is posted as an official Hero workout on CrossFit.com.

The goal of this partnership between CrossFit, The Step Up Foundation, and GORUCK is to join in the fight against veteran suicide while emphasizing the importance of mental health for the general public — and the importance of fitness for mental health — as well. If you want more information on Chad, the Step Up Foundation or want to make a donation, please see the email Kaylee sent out earlier this week.

“Suicide affects our veterans at an alarming rate,” Sara said. “But I think, … the everyday man is also not immune to that internal struggle, that silent whisper that feeds negative self-talk … . Fitness is great at developing us not only physically but mentally and emotionally, and it just makes such perfect sense to combine this with CrossFit and join the community so they can stand in this fight together.”

The workout is not technical and consists of one movement: 1,000 step-ups to a 20-inch box while wearing an external load. It can be done anywhere and is scalable to all fitness levels, but as with all of CrossFit’s Hero workouts, it is a long and challenging mental grind. Keep Chad and all Veterans in mind as you do this HERO WOD today.

HERO WOD CHAD:
For Time:
1,000 Box Step Ups (20/20)

• Without Load
  Rx: 20/30 # Ruck (Can use vest too if needed)
  Comp: 30/45 # Ruck
  1/2 Chad
  Partner Chad

JIM THORPE MEMORIAL WOD:
5 RFT:
400 meter Run
10 Hang Power Clean & Jerk (95/135)
10 C2B
10 Box Jumps (20/24)
10 Wall Ball Shots (14/20, 9/10’) - Comp: 10 Thrusters (95/135)

Jim Thorpe (1887-1953), an American athlete and Olympic gold medalist, was the first Native American to win a gold medal for the United States. A member of the Sauk and Fox Nation, Thorpe is remembered as one of the greatest sportsmen of the 20th century, having won two Olympic track and field Olympic golds and played baseball, American football and basketball at the highest level in each respective sport. This Memorial WOD was designed and posted by Lomita Athletics to honor Thorpe's legacy, and the city of Lomita was his place of death at age 65. Thorpe was an important trailblazer for Native Americans in so many different sports, and he will be remembered as one of the most amazing athletes in all of history.

9/11 Tribute WOD:
Buy In: 343 DU - NYFD Members Who Lost Their Lives
Right Into:

9 Rounds: (September)
11 Thrusters 65/95 (11th)
2 BMU (One rep for each of the Twin Towers & all those who lost their lives in each tower - 2,996 people) - EACH PARTNER DOES 2 REPS

It's been 22 years since 9/11 happened. We can all go back to that moment when we found out what was happening. This event changed our world, and the way we do things. We continue to feel the impact to this day, but that's nothing to the impact it had on those who had a loved one who lost their life in this tragic event.