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, February 28, 2009

For Time:

21 Hip-Back Extensions, Run 400 meters
18 Hip-Back Extensions, Run 400 meters
15 Hip-Back Extensions, Run 400 meters
12 Hip-Back Extensions, Run 400 meters
9 Hip-Back Extensions, Run 400 meters
6 Hip-Back Extensions, Run 400 meters
3 Hip-Back Extensions, Run 400 meters

Friday, February 27, 2009

Modified Scaled Murph

400 Meter run
25 Pull ups
50 Push ups
75 Squats

Four rounds

Thursday, February 26, 2009

Wednesday, February 25, 2009


5 Pull-ups
10 Push-ups
15 Squats

Each minute on the minute for 30 minutes

Tuesday, February 24, 2009

Push Jerk

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

Monday, February 23, 2009


Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds for time

Sunday, February 22, 2009

Saturday, February 21, 2009

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Friday, February 20, 2009

Modified/Scaled Murph

400 Meter Run
20 Pull Ups
50 Push Ups
75 Sit Ups (Instead of squats)


Thursday, February 19, 2009

Wednesday, February 18, 2009

7 Minute Workout

55 lb kettle bell swings/ or 45 lb thruster x 7
Burpees x 7


Score by rounds

Tuesday, February 17, 2009


Bottom to Bottom Squats
1 Min squats, 10 secs rest in the down position

12 Min
8 Min
4 Min

Monday, February 16, 2009

Seven rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Sunday, February 15, 2009

Saturday, February 14, 2009

Friday, February 13, 2009

3 rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Thursday, February 12, 2009

Wednesday, February 11, 2009

Clean and Lunge

Clean and Lunge (right side/left side) and press
55% Bodyweight
30-15 reps

Tuesday, February 10, 2009


Body weight bench press (max)
Pull ups (max)

Incline bench press- 15
Push ups - 20
Decline bench press- 15
Push ups - 20

Monday, February 9, 2009


5 Pull Ups
10 Burpees
400 Meter Run
(score by time)

Sunday, February 8, 2009

Saturday, February 7, 2009

WWW: Heavy Lifts

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Friday, February 6, 2009


Sprint 200 meters
Walk 200 meters

30 Minutes

Thursday, February 5, 2009

Wednesday, February 4, 2009

M: Run

Sprint 200 Meters
Walk 200 Meters
30 Minutes

Tuesday, February 3, 2009


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For time

Monday, February 2, 2009

G: Single Skill

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Sunday, February 1, 2009