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



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.

Saturday, January 31, 2009


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

Friday, January 30, 2009

60 - 120's

Run 120 seconds
Walk 60 seconds
Pyramid pull ups 5-4-3-and max

Thursday, January 29, 2009

Wednesday, January 28, 2009

W: Heavy

Thruster 1-1-1-1-1-1-1 reps

Tuesday, January 27, 2009

Modified Murph

1/2 mile run
100 Pull ups
200 Push ups
100 Squats
1/2 mile run

Monday, January 26, 2009


35 lb Kettle-bell Swing x21
12 Pull Ups
400 Meter Run

4 rounds

Sunday, January 25, 2009

Saturday, January 24, 2009

WWW: Heavy

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

Friday, January 23, 2009

MG Day

2 Mile Warm Up Run

Followed by two rounds of:
400 Meter Sprints
25 Squats
35 Sit ups
10 Pull ups

Thursday, January 22, 2009

Wednesday, January 21, 2009

5 Rounds for time:

Virtual shovel (60lbs): 30, 25, 20, 15, 15
Push ups: 30, 25, 20, 15, 15
Jump rope: 100
Pull ups: 10, 9, 8, 7, 6
400 meter run

Tuesday, January 20, 2009


5 Pull ups
10 Push ups
15 Squats

Every minute for 30 minutes

Sunday, January 18, 2009

Saturday, January 17, 2009

For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Friday, January 16, 2009

Thursday, January 15, 2009

Wednesday, January 14, 2009


5 Pull ups
10 Burpees
400 Meter run

Tuesday, January 13, 2009

G.M. Day

40 Sit ups
800 Meter run
40 Push ups
800 Meter run
40 Air squats
800 Meter run
40 Back extensions
800 Meter run

Monday, January 12, 2009


5 Pull ups
10 Push ups
15 Squats

AMRAP 20 Min

Sunday, January 11, 2009

Friday, January 9, 2009

Monthly CrossFit Challenge

This month units selected their best 8 to compete.  Lowest time wins.
  • 25 box jumps
  • 200m run
  • 25 burpees
  • 20 45lb Thrusters
  • 200m run
  • 25 pull-ups
  • 2x 75m tire flips

Thursday, January 8, 2009

Wednesday, January 7, 2009

Tuesday, January 6, 2009

Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Monday, January 5, 2009


21-15-9 reps, for time

95lb Thruster

Sunday, January 4, 2009

Saturday, January 3, 2009


5 Rounds for time:
10 pull-ups
10 Burpees
15 Air Squats
400m Run

Friday, January 2, 2009

Thursday, January 1, 2009