What is LUMBERJACK CrossFit?

LUMBERJACK CrossFit started with LTC Pete Andrysiak and a select few Soldiers in the 20th Engineer Battalion. Under the leadership of LTC Jason Kelly, the program grew exponentially. It soon became way of life for over 750 Soldiers preparing for combat.

Today the Fort Hood based Soldiers are back in Texas after a nine month deployment to Kandahar, Afghanistan where they conducted route clearance operations to neutralize explosive hazards, construction projects with local contracters, ANA training and military development, and ensure freedom of movement for the Afghan people and coalition forces.

These brave Soldiers didn't avoid IEDs, they went to find them. They spent long days and nights continuing the reconstruction of Afghan local areas and FOBs. They even trained and developed Afghan military leaders and Soldiers to one day maintain stability in their own nation.

As you read this post, they are preparing to stand in the gap between chaos and peace once again. Some of the bravest Soldiers on the battlefield today, LUMBERJACKS see the dark cloud on the horizon and go to meet it for they know that sacrifice is the cost of liberty.

Our Level I certified trainers are capable of training other units in and around Fort Hood. Feel free to join us for PT any day of the week or stop by for assistance in getting your unit program started.



LTC Kenneth N. Reed
Commander, 20th Engineer Battalion
Fort Hood, Texas

BUILD & FIGHT!
STAY LUMBERJACK!



5-DAY-ON/2-DAY-OFF PROGRAMMING

5-DAY-ON/2-DAY-OFF PROGRAMMING
The CrossFit HQ workout of the day was originally a five-on/two-off pattern, and it worked perfectly. Studies have shown, however, that a three-day-on/one-day-off pattern, as per the CrossFit main site, is best for high volume, high-intensity work. The problem with this pattern is that it does not sync with the five-day-on/two-day-off pattern that governs the U.S. Army. For this reason, we have adopted a five-day-on/two-day-off regimen that nests nicely with the standard U.S. Army five-day workweek. LUMBERJACK CrossFit programming will be taking on a new focus meant to improve core strength and overall technique. To promote these goals, the old programming schedule has been modified to one that focuses on heavy weight lifting at the start of the week, when participants are the best rested. Since these heavy workouts do not take much time by themselves, this ensures more time is available to improve technique for the day’s intended lift. Ensuing WODs follow the standard couplet/triplet schedule, with occasional sprint and endurance drills to keep things interesting.

Sunday, November 22, 2009

Saturday, November 21, 2009

LUMBERJACK 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Friday, November 20, 2009

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Thursday, November 19, 2009

Wednesday, November 18, 2009

Tuesday, November 17, 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday, November 16, 2009

"Fran"

Three rounds, 21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Sunday, November 15, 2009

Saturday, November 14, 2009

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing,
30 reps
30 Pull-ups

Friday, November 13, 2009

Clean and Jerk

1-1-1-1-1-1-1 reps

Thursday, November 12, 2009

Wednesday, November 11, 2009

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday, November 10, 2009

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

Monday, November 9, 2009

For time:

25 Squats 25
Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Sunday, November 8, 2009

Saturday, November 7, 2009

Five rounds for time of:

95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Friday, November 6, 2009

Thursday, November 5, 2009

Wednesday, November 4, 2009

Back squat 1 rep
shoulder press 1 rep
Deadlift 1 rep.
Post total to blog.

Tuesday, November 3, 2009

Deadlift/Run

15 deadlifts
400 m run
6rounds

Monday, November 2, 2009

Angie

100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

For Time

Sunday, November 1, 2009

Saturday, October 31, 2009

"Fran"

Three rounds, 21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Friday, October 30, 2009

Five Rouds For Time Of:

30 Box Jumps
30 Wall Balls
400 Meter Run

Thursday, October 29, 2009

Wednesday, October 28, 2009

Back Squat

5-5-5-5-5 reps

Tuesday, October 27, 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Monday, October 26, 2009

Diagnostic PT Test

1 Min Pushups
1 Min Situps
2 Mile Run

Sunday, October 25, 2009

Saturday, October 24, 2009

Four rounds for time of:

Walking lunge 50 meters
Sit-ups, 50 reps

Friday, October 23, 2009

Thursday, October 22, 2009

Wednesday, October 21, 2009

Sprint Drills


100 meter sprints, 30 sec rest
30 minutes

Tuesday, October 20, 2009

3 Rounds For Time:


Incline Bench Press, 8 reps
Decline Bench Press, 8 reps
Push Press, 10 reps
Push Ups, 20

Monday, October 19, 2009

For Time:


2 Mile Run
50 Back Extensions
50 Pull Ups
100 Push Ups

Sunday, October 18, 2009

Saturday, October 17, 2009

Five rounds for time of:


30 Glute-ham sit-ups

25 Back extensions

Friday, October 16, 2009

Crossfit Challenge: Fight Gone Bad (Variation)


3 Rounds. Scored by total number of repetitions.

1 Min Wall Balls, 20 lbs

1 Min Sumo Deadlift High Pull, 70 lbs

1 Min Box Jumps

1 Min Burpees

30 Second Rest

Thursday, October 15, 2009

Wednesday, October 14, 2009

"Buddy Sprints"


400m, 4 rounds for time.

Tuesday, October 13, 2009

Push-ups, sit-ups, squats,pull-ups.


One minute, each exercise. Five rounds.

Monday, October 12, 2009

Sunday, October 11, 2009

Saturday, October 10, 2009

Friday, October 9, 2009

Thursday, October 8, 2009

Wednesday, October 7, 2009

AMRAP in 20 Min:

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Tuesday, October 6, 2009

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds
Sit-ups
Back extensions

Monday, October 5, 2009

Thruster

1-1-1-1-1-1-1 reps

Sunday, October 4, 2009

Saturday, October 3, 2009

For Time:

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Friday, October 2, 2009

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Thursday, October 1, 2009

Monday, August 31, 2009

Sunday, August 30, 2009

Saturday, August 29, 2009

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

Friday, August 28, 2009

Thursday, August 27, 2009

Wednesday, August 26, 2009

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tuesday, August 25, 2009

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Monday, August 24, 2009

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Sunday, August 23, 2009

Saturday, August 22, 2009

Friday, August 21, 2009

"Nicole"


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Thursday, August 20, 2009

Wednesday, August 19, 2009

For Time

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minuteSit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Tuesday, August 18, 2009

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Monday, August 17, 2009

Front squat

1-1-1-1-1-1-1 reps

Sunday, August 16, 2009

Saturday, August 15, 2009

Friday, August 14, 2009

"Tabata Something Else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Thursday, August 13, 2009

Wednesday, August 12, 2009

"Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift 1 1/2 body weight
Bench-press body weight
Clean 3/4 body weight

Tuesday, August 11, 2009

For time:

25 Burpee's
25 Sit-ups
25 Push-ups
10 Pull-ups
400m run
3x's

Monday, August 10, 2009

5K run

Post times to comments

Sunday, August 9, 2009

Saturday, August 8, 2009

Deadlift

5-5-5-5-5
Post weight to comments

Friday, August 7, 2009

Thursday, August 6, 2009

Wednesday, August 5, 2009

"CrossFit Total"


Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday, August 4, 2009

"Elizabeth"



21-15-9 reps of:
Clean 135 pounds
Ring dips

Monday, August 3, 2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Sunday, August 2, 2009

Saturday, August 1, 2009

"Fight Gone Bad!"



Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Friday, July 31, 2009

Back Squat



1-1-1-1-1-1-1 reps

Thursday, July 30, 2009

Wednesday, July 29, 2009

"Cindy"


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday, July 28, 2009

AMRAP 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Monday, July 27, 2009

Suicide medicine balls

Place 5 medicine balls at 200 meter intervals.
Sprint to first ball, carry it back: continue until all balls are back.
(grader replaces balls)

five rounds for time

Sunday, July 26, 2009

Rest Day


Level 1 Certification held at Fort Hood, TX. Many thanks to the team from CrossFit.com for putting on such a great event.

Saturday, July 25, 2009

Hang power clean

1-1-1-1-1-1-1 reps

Friday, July 24, 2009

Thursday, July 23, 2009

Wednesday, July 22, 2009

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Tuesday, July 21, 2009

Thruster

1-1-1-1-1-1-1 reps

Monday, July 20, 2009

For time:


50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sunday, July 19, 2009

Saturday, July 18, 2009

"Nancy"




5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Friday, July 17, 2009

For time:


30 Muscle-ups

(substitute pull ups if you cannot do a muscle up)

Thursday, July 16, 2009

Wednesday, July 15, 2009

Deadlift


1-1-1-1-1-1-1 reps

Tuesday, July 14, 2009

Lynne


Five rounds for max reps of:
Body weight bench press
Pull-ups

Monday, July 13, 2009

3 Sets Each:



400 Meter Run


Pull Ups, 10


Incline Bench, 15 reps


Hang Clean, 15


Power Shrug, 15

Hang Clean Jacks, 10

Curls, 15


Overhead Tricep Extension, 15

Sunday, July 12, 2009

Saturday, July 11, 2009

Four rounds for time of:

Run 400 meters
50 Squat

Friday, July 10, 2009

Fran

  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time

Thursday, July 9, 2009

Wednesday, July 8, 2009

WM: medium weight scored for time




Front Squats 10, 9, 8, 7, 6, 5, 4, 3 reps




400 meter run between each set

Tuesday, July 7, 2009

5 rounds for time of:


30 Box Jumps
30 Air Squats

400 Meter Run

Sunday, July 5, 2009

Saturday, July 4, 2009

Friday, July 3, 2009

For time:

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Thursday, July 2, 2009

Wednesday, July 1, 2009

Tuesday, June 30, 2009

AMRAP 20 min:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Monday, June 29, 2009

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

(Go heavy, run fast.)

Sunday, June 28, 2009

Saturday, June 27, 2009

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday, June 26, 2009

Thursday, June 25, 2009

Wednesday, June 24, 2009

Tuesday, June 23, 2009

WMG: 5 rounds for time


400 meter run

30 box jumps

30 wall balls, 20lb ball

Monday, June 22, 2009

Nancy


400 meter run

Overhead squats, 95 lbs, 15 reps


5 rounds for time

Sunday, June 21, 2009

Saturday, June 20, 2009

Max load: rest between sets


Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Friday, June 19, 2009

5 rounds for time of:


20 Pull ups

30 Push ups

40 Sit ups

50 Squats


Thursday, June 18, 2009

Wednesday, June 17, 2009

W: Body Weight


Deadlift 1 1/2 X Body Weight

Bench Press Body Weight

Clean 3/4 Body Weight

Tuesday, June 16, 2009

Monday, June 15, 2009

5 Rounds for time of:


5 Handstand Push Ups

One-legged squats, 10 Each leg

15 Pull Ups

Sunday, June 14, 2009

Saturday, June 13, 2009

AMRAP in 20 minutes of:



115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups