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.

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