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.

Saturday, December 31, 2011

Friday, December 30, 2011

Thursday, December 29, 2011

WOD: 30 December 2011

Triplet- WWG-A

Medicine Balls Slams x 20
Deadlift x 10
Pullups x 10

5 Rounds

Wednesday, December 28, 2011

Tuesday, December 27, 2011

WOD: 28 December 2011

Triplet- MGG-A

Run 400 m
Dips 15
Air Squats 25

5 Rounds

Monday, December 26, 2011

WOD: 27 December 2011

Couplet- GW-A

Pushups x 40
Kettle Bell Swings x 30

3 Rounds

Sunday, December 25, 2011

WOD: 26 December 2011

Singlet- W Light

Karen (150 Wall balls)

Saturday, December 24, 2011

Friday, December 23, 2011

Thursday, December 22, 2011

WOD: 23 December 2011

Triplet- MMW-A

Double Under x 20
Run x 400
Jerk x 10

3 Rounds

Wednesday, December 21, 2011

WOD: 22 December 2011

Singlet- M Sprint

8x 400m sprint, 8x400m walk

Tuesday, December 20, 2011

WOD: 21 December 2011

Triplet- GGW-A

Pushups x 40
Pullups x 10
Front Squat x 10

5 Rounds

Monday, December 19, 2011

WOD: 20 December 2011

Couplet- MW-T

Run x 400
Snatch x 10

15 Minutes

Sunday, December 18, 2011

WOD: 19 December 2011

Singlet- W Heavy

Jerk
1-1-1-1-1-1-1

Saturday, December 17, 2011

Friday, December 16, 2011

Thursday, December 15, 2011

WOD: 16 December 2011

Triplet- WWM-A

-Clean x 10
-Kettle Bell Swings x 20
-Run 800 m

3 Rounds

Wednesday, December 14, 2011

WOD: 15 December 2011

Couplet- GG-A

-Handstand Pushups
-Box Jumps

21-15-9

Tuesday, December 13, 2011

WOD: 14 December 2011

Triplet- MWG-T

-Run 400 m
-Summo DL HP x 10
-Pullups x 10

15 Minutes

Monday, December 12, 2011

WOD: 13 December 2011

Couplet- MM-A

-Run 400 m
-Row 200 m

5 Rounds

Sunday, December 11, 2011

WOD: 12 December 2011

Singlet- W Heavy

Push Press
2-2-2-2-2-2

Saturday, December 10, 2011

Friday, December 9, 2011

Thursday, December 8, 2011

WOD: 9 December 2011

Chipper-

-20 Burpees
-200m sand bag carry
-10 Squat Clean
-20 Pull Ups
-25 Air Squats
-400m run
-25 Wall Balls
-20 Push Ups
-10 Squat Clean
-200m Sand Bag Carry
-20 Burpees

Wednesday, December 7, 2011

WOD: 8 December 2011

Triplet- MMG-A

-Double Unders x 20
-Run 400 m
-Muscle ups x 5 ( or 10 pullups and 10 dips)

3 Rounds

Tuesday, December 6, 2011

WOD: 7 December 2011

Triplet- GGG-A

50-40-30-20-10 Pushups

20-20-20-20-20 Box Jumps

10-20-30-40-50 Situps

Monday, December 5, 2011

WOD: 6 December 2011

Couplet- GM-A

-Burpee-Pullups x 10
-Run 400 m

5 Rounds

Sunday, December 4, 2011

WOD: 5 December 2011

Singlet- W Heavy

Press
3-3-3-3-3

Saturday, December 3, 2011

Friday, December 2, 2011

Thursday, December 1, 2011

WOD: 2 December 2011

Triplet- MMM-I

-Double Unders x 10
-Row 100 m
-Sprint 200 m

12 Minutes

WOD: 1 December 2011

Couplet- WW-A


-Medicine Ball Slams x 30
-Wall Balls x 30

4 Rounds

Wednesday, November 30, 2011

Workout of the Day: 30 November 2011

“Helen”

3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups

GWM Exercise

Tuesday, November 29, 2011

Workout of the Day: 29 November 2011

“Drake”

25 Deadlifts
400m Run
20 Deadlifts
400m Run
15 Deadlifts
400m Run
10 Deadlifts
400m Run
5 Deadlifts

WM Exercise

Monday, November 28, 2011

Workout of the Day: 28 November 2011

“Candy”

5 Rounds AQAP:
20 Pull-Ups
40 Push-Ups
60 Squats

G Exercise

Sunday, November 27, 2011

Saturday, November 26, 2011

Friday, November 25, 2011

Workout of the Day: 25 November 2011

“Karen”

150 Wall Balls


W Exercise

Thursday, November 24, 2011

Workout of the Day: 24 November 2011

“Lucy”

5 rounds for time:
5 Pull-Ups
10 Burpees
400m Run


MG Exercise

Wednesday, November 23, 2011

Workout of the Day: 23 November 2011

“Jackie”

1000m Row
50 Thrusters
30 Pull-Ups



MGW Exercise

Tuesday, November 22, 2011

Workout of the Day: 22 November 2011

“Jeremy”

3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees

GW Exercise

Monday, November 21, 2011

Workout of the Day: 21 November 2011

Interval Run x 6-8:

400m sprint/run
400m walk

M Exercise

Sunday, November 20, 2011

Saturday, November 19, 2011

Friday, November 18, 2011

Workout of the Day: 18 November 2011

"Cindy"

AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

G Exercise

Thursday, November 17, 2011

Workout of the Day: 17 November 2011


“Nancy”

5 rounds for time:
400m run
14 Overhead squats (m:95lbs/w65lbs)

WM Exercise

Wednesday, November 16, 2011

Workout of the Day: 16 November 2011

“Why am I doing this 5 Times?”

20 Squats
20 Wallballs
20 Lunges
20 Push-Ups
200m Run

WMG Exercise

Tuesday, November 15, 2011

Workout of the Day: 15 November 2011

“Hermanater”

5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run

MG Exercise

Monday, November 14, 2011

Workout of the Day: 14 November 2011

“Isabel”

30 Snatch (95lbs)

W Exercise

Sunday, November 13, 2011

Saturday, November 12, 2011

Friday, November 11, 2011

Workout of the Day: 11 November 2011


120 – 60s x 8

Run/Sprint 120 Seconds
Walk 60 Seconds

M Exercise

Thursday, November 10, 2011

Workout of the Day: 10 November 2011

“Diane”

21-15-9
Deadlifts
Hand Stand Push-Ups

GW Exercise

Wednesday, November 9, 2011

Workout of the Day: 9 November 2011

"Jackie"

1000 m Row
50 pound thrusters (45 lbs)
30 pull-ups

* 45 pound = Bar

MGW Exercise

Tuesday, November 8, 2011

Workout of the Day: 8 November 2011



3 Rounds AQAP:

25 KB Swings
25 KB Deadlifts
400m Run

WM Exercise

Monday, November 7, 2011

Workout of the Day: 7 November 2011

“Barbara”

5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

G Exercise

Sunday, November 6, 2011

Saturday, November 5, 2011

Workout of the Day: 5 November 2011


"LUMBERJACK 20"

For time:

20 Deadlifts / Run 400m

20 KB swings / Run 400m

20 Overhead Squats / Run 400m

20 Burpees / Run 400m

20 Pullups / Run 400m

20 Box jumps / Run 400m

20 DB Squat Cleans / Run 400m

Friday, November 4, 2011

Workout of the Day: 4 November 2011

"Grace"

30 Clean and Jerks

W Exercise

Thursday, November 3, 2011

Workout of the Day: 3 November 2011

"Murph"

1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run

MG Exercise

Wednesday, November 2, 2011

Workout of the day: 2 November 2011

"Eva"

5 Rounds for Time:
800m Run
15 KB Swings
10 Pull-Ups

MGW Exercise

Tuesday, November 1, 2011

Workout of the Day: 1 November 2011


"Fran"

3 Rounds for Time:
21-15-9 Reps
Thrusters (95lbs.)
Pull-Ups

GW Exercise

Monday, October 31, 2011

Workout of the Day: 31 October 2011

5 Rounds AQAP:

Run 800m
Rest 2 minutes

M Exercise

Sunday, October 30, 2011

Saturday, October 29, 2011

Friday, October 28, 2011

Workout of the Day: 28 October 2011

“Chelsea”

Each minute on the minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

G Exercise

Thursday, October 27, 2011

Workout of the Day: 27 October 2011

Five rounds for time:

400m Run
20 Wall Balls

WM Exercise

Wednesday, October 26, 2011

Workout of the Day: 26 October 2011

"Helen"

3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups

WMG Exercise

Tuesday, October 25, 2011

Workout of the Day: 25 October 2011

Complete AQAP:

800m Run
50 Push-ups
800m Run
50 Sit-Ups
800m Run
50 Squat
800m Run
50 Back extension

MG Exercise

Monday, October 24, 2011

Workout of the Day: 24 October 2011


“Linda”

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

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

W Exercise

Sunday, October 23, 2011

Saturday, October 22, 2011

Friday, October 21, 2011

Thursday, October 20, 2011

Workout of the Day: 20 October 2011

"Jeremy"

21-15- 9 Reps, AQAP:
Overhead Squats
Burpees

GW Exercise

Wednesday, October 19, 2011

Workout of the Day: 19 October 2011


5 Rounds AQAP:

Run 400 meters
15 Cleans
20 Push-ups

GWM Exercise

Tuesday, October 18, 2011

Workout of the Day: 18 October 2011

"Drake"

25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run

WM Exercise

Monday, October 17, 2011

Workout of the Day: 17 October 2011

"Angie"

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

G Exercise

Sunday, October 16, 2011

Saturday, October 15, 2011

Friday, October 14, 2011

Workout of the Day: 14 October 2011

“Grace”

30 Clean and Jerk

*Suggested weight: 135lbs

W Exercise

Thursday, October 13, 2011

Workout of the Day:13 October 2011

“Michael”

3 Rounds AQAP:
800m Run
50 Back Extensions
50 Sit-Ups

MG Exercise

Wednesday, October 12, 2011

Workout of the Day: 12 October 2011

4 Rounds AQAP:

Run 400 meters
15 Thruster (951bs)
15 Pull-ups

MGW Exercise

Tuesday, October 11, 2011

Workout of the Day: 11 October 2011

3 Rounds AQAP:

25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings

GW Exercise

Monday, October 10, 2011

Workout of the Day:10 October 2011

Interval Run x 8:

400m Sprint/Run
400m Walk

M Exercise

Sunday, October 9, 2011

Saturday, October 8, 2011

Friday, October 7, 2011

Workout of the Day: 07 October 2011

Tabata Workout:

Tabata Sit-Ups
Tabata Push-Ups
Tabata Squats
Tabata Crunches
Tabata Cobra Push-Ups
Tabata Back Extensions

*1 Minute of rest in-between

G Exercise

Thursday, October 6, 2011

Workout of the Day: 6 October 2011

5 Rounds AQAP:

400M Run
20 Push Press

WM Exercise

Wednesday, October 5, 2011

Workout of the Day: 5 October 2011


“Whitten"

3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

WMG Exercise

Tuesday, October 4, 2011

Workout of the Day: 4 October 2011

Run 5K

50 Sit Ups
50 Back Extensions
50 Bicycles
50 Leg Lifts

MG Exercise

Monday, October 3, 2011

Workout of the Day: 3 October 2011

"Isabel"

AQAP:
30 Snatch (135lbs)

W Exercise

Sunday, October 2, 2011

Saturday, October 1, 2011

Friday, September 30, 2011

Workout of the Day: 30 September 11

Interval Run x 6-8:

400m Sprint/Run
400m Walk




M Exercise

Thursday, September 29, 2011

Workout of the Day:29 September 11

4 Rounds for time:

Wall Balls (1 Min)
Bear Crawl 25M
Sit-Ups (1 Min)
Lunges for 25M
Burpees (1 Min)
Bear Crawl 25M
Push Press (1Min)



GW Exercise

Wednesday, September 28, 2011

Workout of the Day:28 September 11

4 Rounds for time:

400m Run
20 Sit-Ups
10 Power clean



MGW Exercise

Tuesday, September 27, 2011

Workout of the Day: 27 September 2011

AQAP:

20 Overhead Squats
400M Run
15 Overhead Squats
400M Run
10 Overhead Squats
400M Run
5 Overhead Squats
400M Run

WM Exercise

Monday, September 26, 2011

Workout of the Day: 26 September 2011

“Jailhouse”

Burpees - 15/14/13/12/11/10/
9/8/7/6/5/4/3/2/1 – Reps

*Between each set of reps you walk 10 feet turn and do next set

G Exercise

Sunday, September 25, 2011

Saturday, September 24, 2011

Friday, September 23, 2011

Workout of the Day: 23 September 2011

Karen”

150 Wall Balls


W Exercise

Thursday, September 22, 2011

Workout of the Day: 22 September 2011

RUN 5K

50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts

MG Exercise

Wednesday, September 21, 2011

Workout of the Day: 21 September 2011

"Jackie"

1000M Row
50 Thrusters (45lbs/bar)
30 Pull-Ups


WMG Exercise

Tuesday, September 20, 2011

Workout of the Day: 20 September 2011


Fight Gone Bad

3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20 box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)

* Rest 1min. after each round

GW Exercise

Monday, September 19, 2011

Workout of the Day: 19 September 2011

Five rounds for time of:

Run 800m
Rest 2 minutes


M Exercise

Sunday, September 18, 2011

Saturday, September 17, 2011

Friday, September 16, 2011

Workout of the Day: 16 September 2011

“Barbara”

5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

G Exercise

Thursday, September 15, 2011

Workout of the Day: 15 September 2011

"Drake"

25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run

WM Exercise

Wednesday, September 14, 2011

Workout of the Day: 14 September 2011

"Helen"

3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups

GWM Exercise

Tuesday, September 13, 2011

Workout of the Day: 13 September 2011

"Lucy"

5 Rounds for time:
5 Pudh-Ups
10 Burpees
400M Run

MG Exercise

Monday, September 12, 2011

Workout of the Day: 12 September 2011

“Grace”

30 Clean and Jerk

*Suggested weight: 135lbs


W Exercise

Sunday, September 11, 2011

Saturday, September 10, 2011

Friday, September 9, 2011

Thursday, September 8, 2011

Workout of the Day: 08 September 2011

LUMBERJACK 20 (Modified-No Running)

20 Deadlifts
20 KB Swings
20 Overhead Squats
20 Burpees
20 Pull-Ups
20 Box Jumps
20 Cleans
GW Exercise

Wednesday, September 7, 2011

Workout of the Day: 07 September 2011

AQAP:

500 Meter Row
20 Wall Balls
20 Sit Ups
500 Meter Row
20 Wall Balls
20 Sit Ups


MGW Exercise

Tuesday, September 6, 2011

Workout of the Day: 06 September 2011

“Claudia”

5 Rounds for time:
20 KB Swings
400M Run



WM Exercise

Monday, September 5, 2011

Workout of the Day: 05 September 2011

“Cindy”

AMRAP in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats

G Exercise

Sunday, September 4, 2011

Saturday, September 3, 2011

Friday, September 2, 2011

Workout of the Day: 02 September 2011

“Crossfit Total”

Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/

*Select appropriate weight for personnel

W Exercise

Thursday, September 1, 2011

Workout of the Day: 01 Sep 11

“Michael”

3 Rounds for time:
Run 800M
50 Back Extensions
50 Sit-Ups


MG Exercise

Wednesday, August 31, 2011

Workout of the Day: 31 August 2011

“Kelly”

5 rounds for time:
400m run
30 box jumps
30 wall balls (m:20lbs/w:14lbs)


WMG Exercise

Tuesday, August 30, 2011

Workout of the DAy: 30 August 2011

3 rounds, 21-15-9 reps:

Clean and jerk (m:95lbs/w:65lbs)
Pull-ups




GW Exercise

Monday, August 29, 2011

Workout of the Day: 29 August 2011

Interval Run x 6-8:

400m sprint/run
400m walk





M Exercise

Sunday, August 28, 2011

Saturday, August 27, 2011

Friday, August 26, 2011

Workout of the Day: 26 August 2011

“Angie”

100 pull-ups
100 push-ups
100 squats
100 sit-ups





G Exercise

Thursday, August 25, 2011

Workout of the Day: 25 August 2011

For time:

21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run

WM Exercise

Wednesday, August 24, 2011

Workout of the Day: 24 August 2011

“Whitten"

3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

GWM Exercise

Tuesday, August 23, 2011

Workout of the Day: 23 August 2011

“Murph”

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run




MG Exercise

Monday, August 22, 2011

Workout of the Day: 22 Aug 2011

Shoulder Press

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






W Exercise

Sunday, August 21, 2011

Saturday, August 20, 2011

Friday, August 19, 2011

Thursday, August 18, 2011

Workout of the Day: 18 August 2011

“Jeremy”

3 rounds, 21-15-9 reps:
Overhead squats (m:95lbs/65lbs)
Burpees



GW Exercise

Wednesday, August 17, 2011

Workout of the Day: 17 August 2011

5 rounds for time:

30 box jumps
30 Wall balls
400m run




MGW Exercise

Tuesday, August 16, 2011

Workout of the Day: 16 August 2011

“Nancy”

5 rounds for time:
400m run
15 overhead squats (m:95lbs/w:65lbs)



WM Exercise

Monday, August 15, 2011

Workout of the Day: 15 August 2011

“Barbara”

5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats
(3 min rest between sets)

G Exercise

Sunday, August 14, 2011

Saturday, August 13, 2011

Friday, August 12, 2011

Workout of the Day: 12 August 2011

“Karen”

AQAP:
150 Wall Balls
(M=20lbs/W=14lbs)




W Exercise

Thursday, August 11, 2011

Workout of the Day: 11 August 2011

“Hermanater”

5 rounds for time:
10 pull-ups
10 burpees
15 air squats
400m run

MG Exercise

Wednesday, August 10, 2011

Workout of the Day: 10 August 2011

“Eva”

5 rounds for time of:
800m run
30 KB swings
30 pull-ups



WMG Exercise

Tuesday, August 9, 2011

Workout of the Day: 09 August 2011

“Fran”

3 rounds, 21-15-9 reps:
Thrusters (m:95lbs/w:65lbs)
Pull-ups




GW Exercise

Monday, August 8, 2011

Workout of the Day: 08 August 2011

Interval Run x 6-8:

400m sprint/run
400m walk




M Exercise

Sunday, August 7, 2011

Saturday, August 6, 2011

Friday, August 5, 2011

Workout of the Day: 05 August 2011

“Cindy”

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air-squats




G Exercise

Thursday, August 4, 2011

Workout of the Day: 04 August 2011

AQAP:

Front squats (m:95lbs/w:65lbs)
(10-9-8-7-6-5-4-3 reps)
400m run between each




WM Exercise

Workout of the Day: 08 August 2011

Interval Run x 6-8:

400m sprint/run
400m walk




M Exercise

Workout of the Day: 08 August 2011

Interval Run x 6-8:

400m sprint/run
400m walk




M Exercise

Workout of the Day: 05 August 2011

“Cindy”

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air-squats




G Exercise

Wednesday, August 3, 2011

Workout of the Day: 03 August 2011

“Helen”

3 rounds for time:
400m run
21 KB swings
12 pull-ups




GWM Exercise

Tuesday, August 2, 2011

Workout of the Day: 02 August 2011

“Michael”

3 rounds for time:
800m run
50 back extensions
50 sit-ups




MG Exercise

Monday, August 1, 2011

Workout of the Day: 01 August 2011

“Crossfit Total”

Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/


*Select appropriate weight for personnel

W Exercise

Sunday, July 31, 2011

Saturday, July 30, 2011

Friday, July 29, 2011

Workout of the Day: 29 July 2011

"Barbara"

5 rounds for time:
20 pull-ups
30 sit-ups
40 push-ups
50 squats

G Exercise

Thursday, July 28, 2011

Workout of the Day: 28 July 2011

5 rounds for time of:

Row 250m
10 push-press (m:95lbs/w:65lbs)

WM Exercise

Wednesday, July 27, 2011

Workout of the Day: 27 July 2011

“Daniel” (modified)

20 Pull-Ups
400m Run
10 Thrusters
800m Run
10 Thrusters
400m Run
20 Pull-Ups



GWM Exercise

Tuesday, July 26, 2011

Workout of the Day: 26 July 2011

"PT Test" (unofficial)

Five rounds for time:
800m run
40 sit-ups
800m run
40 push-ups
800m run
40 sit-ups
800m run
40 push-ups

MG Exercise

Monday, July 25, 2011

Workout of the Day: 25 July 2011

“Linda”( 3 Bars of Death)

10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (3/4 BW)
Bench press (BW)
Deadlifts (1.5 BW)

Sunday, July 24, 2011

Saturday, July 23, 2011

Friday, July 22, 2011

Thursday, July 21, 2011

Workout of the Day: 21 July 2011

5 Rounds for time:

10 Pull-ups
10 Medicine ball slams
10 Push-Ups
10 Overhead squats



GW Exercise

Wednesday, July 20, 2011

Workout of the Day: 20 July 2011

4 Rounds for time:

400m Run
20 Sit-Ups
10 Power clean




MGW Exercise

Tuesday, July 19, 2011

Workout of the Day: 19 July 2011

Five rounds for time:

800m Run
10 KB swings
10 Wall balls




WM Exercise

Monday, July 18, 2011

Work out of the Day: 18 July 2011

"Cindy"

AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats



G Exercise

Sunday, July 17, 2011

Saturday, July 16, 2011

Friday, July 15, 2011

Workout of the Day: 15 July 2011

AQAP 6/5/4/3/2 reps:

Military Press Standing Deadlifts

(M=105/W=Bar)
* Adjust weight as necessary


W Exercise

Thursday, July 14, 2011

Workout of the Day: 14 July 2011

Complete for time:

400m Run
50 Push-ups
800m Run
50 Sit-Ups
400m Run
50 Squat
800m Run
50 Back extension


MG Exercise

Wednesday, July 13, 2011

Workout of the Day: 13 July 2011

“Kelly”

5 Rounds:
400m Run
30 Box jumps
30 Wall balls (m:20lbs/w:14lbs)





WMG Exercise

Tuesday, July 12, 2011

Workout of the Day: 12 July 2011

3 Rounds AQAP:

25 Push-Ups
25 Medicine Ball Slams
25 Sit-Ups
25 KB Swings





GW Exercise

Monday, July 11, 2011

Workout of the Day: 11 July 2011

Interval Run x 6-8:


400 m Sprint/Run
400 m Walk





M exercise

Sunday, July 10, 2011

Saturday, July 9, 2011

Friday, July 8, 2011

Workout of the Day: 8 July 2011

AQAP:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Extensions



G Execerise

Thursday, July 7, 2011

Workout of the Day: 7 July 11

"Nancy"

5 rounds for time:
400m run
14 overhead squats
(m:95lbs/w:65lbs)

WM Exercise

Wednesday, July 6, 2011

Workout of the Day: 6 July 11

“Helen”

3 rounds for time:
400m Run
21 KB swings
12 Pull-Ups



GWM Exercise

Tuesday, July 5, 2011

Workout of the Day: 5 July 11

"Michael"

3 Rounds for Time:
800m run
50 back extensions
50 sit-ups

MG Exercise

Monday, July 4, 2011

Workout of the Day: 4 July 11

5 rounds for time:

10 Cleans
20 Medicine ball slams





W Exercise

Sunday, July 3, 2011

Saturday, July 2, 2011

Friday, July 1, 2011

Workout of the Day: 1 July 11


RUN 5K

20th EN BN has its BN Run today and CrossFit Competition
* CrossFit competition is announced the day of, to create optimal testing of CrossFit fitness. Testing the CrossFit athlete whose strength and stamina is inclusive and broad rather than specific.


M Exercise

Thursday, June 30, 2011

Workout of the Day: 30 June 11

AMRAP in 20 minutes:

5 Box jumps
10 KB Swings
10 Sit Ups


GW Exercise

*This workout of the day was recently updated

Wednesday, June 29, 2011

Workout of the Day: 29 June 11


"Holbrook"

Ten rounds, each for time of:
5 Thrusters (115lbs)
10 Pull-ups
100 meter Sprint
Rest 1 minute



GWM Exercise

Tuesday, June 28, 2011

Workout of the Day: 28 June 11

For time:

21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run


WM Exercise

Monday, June 27, 2011

Workout of the Day: 27 June 11


Five rounds for time of:

25 KB swings
25 Sit-ups
25 Back Extensions
25 Knees to Elbows


G Exercise

Sunday, June 26, 2011

Saturday, June 25, 2011

Friday, June 24, 2011

Workout of the Day: 24 June 11

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

W Exercise

Thursday, June 23, 2011

Workout of the Day: 23 June 11


AMRAP in 15 minutes:

Row 250 meters
25 Push-ups


MG Exercise

Wednesday, June 22, 2011

Workout of the Day: 22 June 11

“Whitten"

3 rounds for time:
22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

MGW Exercise

Tuesday, June 21, 2011

Workout of the Day: 21 June 11


Ten rounds for time of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats



GW Exercise

Monday, June 20, 2011

Workout of the Day: 20 June 11

Five rounds for time of:

Run 800m
Rest 2 minutes



M Exercise

Sunday, June 19, 2011

Saturday, June 18, 2011

Friday, June 17, 2011

Workout of the Day: 17 June 11

"Cindy"

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


G Exercise

Thursday, June 16, 2011

Workout of the Day: 16 June 11


For time:

Row 1K
50 Dumbbell or KB snatch
Row 750m
35 Dumbbell or KB snatch
Row 500m
20 Dumbbell or KB snatch

WM Exercise

Wednesday, June 15, 2011

Workout of the Day: 15 June 11

RUN 5K

50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts



WMG Exercise

Tuesday, June 14, 2011

Workout of the Day 14 June 11

"Nicole"

AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups



MG Exercise

Monday, June 13, 2011

Workout of the Day: 13 June 11

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




W Exercise

Sunday, June 12, 2011

Saturday, June 11, 2011

Friday, June 10, 2011

Thursday, June 9, 2011

Workout of the Day: 9 June 11

"Fran"

Three rounds, 21-15- 9 reps, for time of:

95 pound Thruster
Pull-ups

WG

Wednesday, June 8, 2011

Workout of the Day: 8 June 11

"Lumberjack 20"

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m

GWM Exercise

Tuesday, June 7, 2011

Workout of the Day: 7 June 11

Five rounds for time of:

Row 500 meters
135lbs Thruster, 7 reps

WM Exercise

Monday, June 6, 2011

Workout of the Day: 6 June 11

"Barbara"

Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats


G Exercise

Sunday, June 5, 2011

Saturday, June 4, 2011

Friday, June 3, 2011

LUMBERJACK CrossFit Competition Results

CrossFit Event: "Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55lbs)
12 Pull-Ups

Results:
FSC: 1st Place
SPC Anderson 11:48
1LT Parnell 11:18
Team Total 23:06

510: 2nd Place
SGT Wobler 10:05
SPC Vargas 14:23
Team Total 24:28

HHC: 3rd Place
1LT Lavoie 10:51
PFC Wright 13:43
Team Total 24:34

584: 4th Place
SPC Acosta 11:27
SGT McDaniel 13:14
Team Total 24:41

"STAY RUGGED"

Workout of the Day: 3 June 11

"Crossfit Total"

Back Squat 3/2/1/1/1/1
Press 3/2/1/1/1/1
Deadlift 3/2/1/1/1/1

*Select appropriate weight personnel

W Exercise

Thursday, June 2, 2011

Workout of the Day: 2 June 11

"Murph"

For time:
1 Mile Run
100 Push-Ups
200 Sit-Ups
300 Squats
1 Mile Run

MG Exercise

Wednesday, June 1, 2011

Workout of the Day: 1 June 11

"Jackie"

1000 meter row
50 pound thrusters (45 lbs)
30 pull-ups

* 45 pound = Bar

MGW Exercise

Monday, May 30, 2011

Workout of the Day: 31 May 11

"Fight Gone Bad"

3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories

*Rest 1 minute after each round
*Burpees or a sprint may go in place of rowing

GW Exercise

Workout of the Day: 30 May 11

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

M Exercise

Sunday, May 29, 2011

Workout of the Day: 29 May 11

"Rest Day"

* Please place workouts that you do during your rest days in comment section *

Saturday, May 28, 2011

Friday, May 27, 2011

Workout of the Day: 27 May 11

“Whitten"

3 rounds for time:

22 KB swings
22 Sit Ups
400m Run
22 Burpees
22 Wall ball shots
400m Run

Thursday, May 26, 2011

Workout of the Day: 26 May 11

5 Rounds for time:

5 Deadlifts
5 Back extensions
5 Knees to Elbows
5 Burpees

Wednesday, May 25, 2011

Workout of the Day: 25 May 11

RUN "Barbara"

Five rounds, each for time of:

400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Tuesday, May 24, 2011

Workout of the Day: 24 May 11

“Jeremy”

3 Rounds AQAP:

21-15-9 reps:
Overhead Squats
Burpees

Monday, May 23, 2011

Workout of the Day: 23 May 11

"Eva"

5 Rounds for time:

800m Run
15 KB Swings
10 Pull Ups

Sunday, May 22, 2011

Saturday, May 21, 2011

Friday, May 20, 2011

Workout of the Day: 20 May 11

4 Rounds of:

400m Run
6 Power Snatch (M=95lb/W=65lb)
12 Box Jump

Thursday, May 19, 2011

Workout of the Day: 19 May 11

“Crossfit Total”

Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/


*Select appropriate weight for personnel

Wednesday, May 18, 2011

Workout of the Day: 18 May 11

RUN 5K

50 Sit ups
50 Back extensions
100 Bicycles
50 Leg Lifts

*Add additional distance to run / additional AB exercises as you see fit.

Tuesday, May 17, 2011

Workout of the Day: 17 May 11

“McGhee"

AMRAP in 30 minutes:

5 Deadlift (M=105/W=Bar)
10 Box jumps
15 Push-ups

* Adjust weight as necessary

Monday, May 16, 2011

Workout of the Day: 16 May 11

4 Rounds for time:

400m Run
50 Squats
50 Sit Ups

Sunday, May 15, 2011

Saturday, May 14, 2011

Friday, May 13, 2011

Workout of the Day: 13 May 11

AMRAP in 20minutes:

400m Run
10 Knees to Elbows
5 Hand Stand Push Ups

*AMRAP: As Many Rounds As Possible

Thursday, May 12, 2011

Workout of the Day: 12 May 11

"Fight Gone Bad"

3 Rounds of 1 minute each:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)

Wednesday, May 11, 2011

Workout of the Day: 11 May 11

5 Rounds for time:
800m Run
30 KB Swings

Tuesday, May 10, 2011

Workout of the Day: 10 May 11

"Chelsea"

Every minute on the minute, for 25 minutes, complete the following cycle:

5 Pull Ups
10 Push Ups
15 Squats

Monday, May 9, 2011

Workout of the Day: 9 May 11

“Kelly”

5 Rounds for time:
400m Run
30 Wallball (M=20/F=14)
30 Box Jump

Sunday, May 8, 2011

Saturday, May 7, 2011

Friday, May 6, 2011

Workout of the Day: 6 May 11

“Religion”

5 Rounds of:
AMAP Back Squat*
7 Burpee+Box Jump

*Females use BW
Males under 225lb, use 225lb
Males over 225lb, use BW
(Adjust weight as necessary)

Thursday, May 5, 2011

Workout of the Day: 5 May 11

Military Press Standing: 6/5/4/3/2

Deadlifts: 6/5/4/3/2

(M=105/W=Bar)
* Adjust weight as necessary

Wednesday, May 4, 2011

Workout of the Day: 4 May 11

6 Rounds AQAP of:
5 Power Clean (M=155lb/W=100lb)
10 Pull-up (chest to bar)
30 Air Squat

*AQAP: As Quickly As Possible*

Tuesday, May 3, 2011

Workout of the Day: 3 May 11

“Upside Down Nicole”

20 minutes of:
400m Run
AMAP Handstand Push-up
Score total handstand push-ups

Monday, May 2, 2011

Workout of the Day: 2 May 11

“Karen”

150 Wall Balls AQAP
(M=20lb/W=12lb)

Friday, April 29, 2011

Workout of the Day: 29 Apr. 11

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Thursday, April 28, 2011

Wednesday, April 27, 2011

Workout of the Day: 27 Apr. 11

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Monday, April 25, 2011

Workout of the Day: 26 Apr. 11

Deadlift 1-1-1-1-1-1-1 reps

Workout of the Day: 25 Apr. 11

"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.

Post total reps from all 32 intervals to comments.

Saturday, April 23, 2011

Workout of the Day: 24 Apr. 11

Rest Day

Workout of the Day: 23 Apr. 11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Friday, April 22, 2011

Thursday, April 21, 2011

Workout of the Day: 21 Apr. 11

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Tuesday, April 19, 2011

Sunday, April 17, 2011

Workout of the Day: 18 Apr. 11

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Workout of the Day: 17 Apr. 11

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Saturday, April 16, 2011

Thursday, April 14, 2011

Workout of the Day: 15 Apr. 11

"Lynne"

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

Workout of the Day: 14 Apr. 11

400 meter Walking lunge

Post time and number of steps to comments.

Wednesday, April 13, 2011

Workout of the Day: 13 Apr. 11

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Tuesday, April 12, 2011

Sunday, April 10, 2011

Workout of the Day: 11 Apr. 11

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Workout of the Day: 10 Apr.11

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Workout of the Day: 09 Apr. 11

"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, April 8, 2011

Wednesday, April 6, 2011

Workout of the Day: 07 Apr. 11

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Tuesday, April 5, 2011

Workout of the Day: 06 Apr. 11

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

Monday, April 4, 2011

Workout of the Day: 05 Apr. 11

"Michael"

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

Workout of the Day: 04 Apr. 11

Rest Day

Sunday, April 3, 2011

Workout of the Day: 3 Apr. 11

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Thursday, March 31, 2011

Wednesday, March 30, 2011

Workout of the Day: 30 Mar. 11

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Tuesday, March 29, 2011

Monday, March 28, 2011

Workout of the Day: 28 Mar. 11

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Sunday, March 27, 2011

Saturday, March 26, 2011

Workout of the Day: 26 Mar. 11

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Friday, March 25, 2011

Workout of the Day: 25 Mar. 11

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Thursday, March 24, 2011

Workout of the Day: 24 Mar. 11

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Wednesday, March 23, 2011

Tuesday, March 22, 2011

Workout of the Day: 22 Mar. 11

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Monday, March 21, 2011

Workout of the Day: 21 Mar. 11

Run 10K

Post time to comments.

Sunday, March 20, 2011

Workout of the Day: 20 Mar. 11

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Saturday, March 19, 2011

Friday, March 18, 2011

Workout of the Day: 18 Mar. 11

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Thursday, March 17, 2011

Workout of the Day: 17 Mar. 11

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday, March 16, 2011

Workout of the Day: 16 Mar 11

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Monday, March 14, 2011

Workout of the Day: 14 Mar 11

Behind the neck Jerk 1-1-1-1-1-1-1

Sunday, March 13, 2011

Workout of the Day: 13 Mar 11

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Saturday, March 12, 2011

Workout of the Day: 12 Mar 11

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Friday, March 11, 2011

Tuesday, February 8, 2011

Monday, February 7, 2011

Workout of the Day: 08 Feb 10

"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Wednesday, February 2, 2011