For time:

20 Deadlifts (275lbs/185lbs)

400m Run

20 Kettlebell swings (70lbs/53lbs)

400m Run

20 Overhead squats (115lbs/75lbs)

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 (45lbs/30lbs each)

400m Run

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, Tennesee, 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.

**Modify weights and movements as needed




Happy Monday everyone! Last week was a tough one. We have two more HERO WODs this week as well as some good strength training (yes, we’re doing bench press Shon)! Hopefully everyone enjoyed the Eaton Days Celebration and now we’re ready to burn off our weekend indulgences!

Strength WOD: Every 3:00 for 5 sets

3 Back squats

Core Work: 3 Rounds, NOT for time

50 Jumping jacks or double unders for “Jumpin July” challenge

20 Russian twists

then 2 Sets

0:30 Up dog

20 Cossack squats


TEAM WOD: "Weston"

For time, In groups of 3 accumulate:

5,000m Rowing

1,000m Farmers walk (45lbs/35lbs per hand)

250m Waiters walk, left (45lbs/35lbs)

250m Waiters walk, right (45lbs/35lbs)

* All athletes can be working at the same time but on different movements. When the distances of all the movements are accumulated, the workout is done. In the instance where there are only 1 or 2 movements remaining, 2 athletes may NOT work at the same time on the same movement.



Skill: Power Clean

HERO WOD: "Holleyman"

30 Rounds for time:

5 Wall ball shots (20lbs/14lbs to 10'/9' target)

3 Handstand push-ups

1 Power clean (225lbs/155lbs)

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.


It’s 7-11 SLURPEE DAY! Did you get your free slurpee?

Support, Encouragement, Community, Fun, Hard work, Dedication…THIS IS THE CROSSFIT EATON WAY!

Support, Encouragement, Community, Fun, Hard work, Dedication…THIS IS THE CROSSFIT EATON WAY!

Strength WOD: Split Jerks

Every 3:30 for 7 Sets

Sets 1-2: 4 Reps

Sets 3-4: 2 Reps

Sets 5-7: 1 Reps

Cool Down: 10:00 at a continuous pace of

10 Dead bugs, with pause

10 Bird dogs, with pause

0:20/0:20 Side plank

*Pause for 0:03 at the bottom of the dead bugs with heel/hand 1"-3" off the floor. Pause for 0:03 at the top of each bird dog rep.