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, October 3, 2012

WOD: 03 OCT 2012

WM Couplet

10 x Power Clean (155/95)
400m Run

3 Rounds

Monday, October 1, 2012

WOD: 02 OCT 2012


1 minute air squats
1 minute sit-ups
1 minute burpees
1 minute pull-ups
1 minute rest

3 Rounds

WOD: 01 OCT 2012

"Fran"

21-15-9

thrusters (95lbs)
pull-ups

WOD: 29-30 SEP 2012

Rest Day

Thursday, September 27, 2012

WOD: 28 SEP 2012

Triplet- GGW-T

5 Pullups
10 Pushups
6 Overhead Squat

20 minutes

Wednesday, September 26, 2012

WOD: 27 SEP 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

Tuesday, September 25, 2012

WOD: 26 SEP 2012

Triplet- MMW-A

Push Press x 30
Run 800m
Row 600 m

Monday, September 24, 2012

WOD: 25 SEP 2012

Couplet- GW-A

“Lynne”
Body weight bench press
Pull-ups
5 Rounds, Max Reps

Sunday, September 23, 2012

WOD: 24 SEP 2012

Singlet- W Heavy

Clean

2-2-2-2-2-2-2-2-2-2

Friday, September 21, 2012

Thursday, September 20, 2012

WOD: 21 SEP 2012

Triplet- GGM-A

 “Lucy”
Pullups x 5
Burpees x 10
Run 400 m

5 Rounds          

Wednesday, September 19, 2012

WOD: 20 SEP 2012

Singlet- M Long

5k run

Tuesday, September 18, 2012

WOD: 19 SEP 2012

Triplet- WWG-T

Wall Balls x 30
Kettle Bell Swings x 30
Pushups x 30

3 Rounds

Monday, September 17, 2012

WOD: 18 SEP 2012

Couplet- MW-A

Run 400 m
Jerk x 5

5 Rounds

WOD: 17 SEP 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

Monday, September 10, 2012

WOD: 11 SEP 2012

Couplet- GM-A

Pushups x 30
Row 100 m

5 Rounds

Sunday, September 9, 2012

WOD:10 SEP 2012

Singlet- W Heavy

Dead lift

3-3-3-3-3-3

Friday, September 7, 2012

Thursday, August 30, 2012

WOD: 31 AUG 2012

Triplet- GGW-I

“The Seven”

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

7 Rounds

Wednesday, August 29, 2012

WOD: 30 AUG 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

Tuesday, August 28, 2012

WOD: 29 AUG 2012

Triplet- MMW-A

Push Press x 30
Run 800m
Row 600 m

Monday, August 27, 2012

WOD: 28 AUG 2012

Couplet- GW-A

“Josh”

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Sunday, August 26, 2012

WOD: 27 AUG 2012

Singlet- W Heavy

Clean

2-2-2-2-2-2-2-2-2-2

Friday, August 24, 2012

Thursday, August 23, 2012

WOD: 24 AUG 2012

Triplet- GGM-A

“Murph”

 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Wednesday, August 22, 2012

WOD: 23 AUG 2012

Singlet- M Long

5k run

Tuesday, August 21, 2012

WOD:22 AUG 2012

Triplet- WWG-A

Modified “Collin”

115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

6 Rounds

Monday, August 20, 2012

WOD: 21 AUG 2012

Couplet- MW-A

“Abbate”

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

Sunday, August 19, 2012

WOD: 20 AUG 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

Friday, August 17, 2012

Thursday, August 16, 2012

WOD: 17 AUG 2012

Chipper-

“Nuts”

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Wednesday, August 15, 2012

WOD: 16 AUG 2012

Triplet- MMG-A

20 Double Unders
Run 400 m
20 Bar Dips

3 Rounds

Tuesday, August 14, 2012

WOD: 15 AUG 2012

Triplet- GGG-A

“JT”

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps

Monday, August 13, 2012

WOD: 14 AUG 2012

Couplet- GM-A

Pushups x 30
Row 100 m

5 Rounds

Sunday, August 12, 2012

WOD: 13 AUG 2012

Singlet- W Heavy

Dead lift

3-3-3-3-3-3

Friday, August 10, 2012

Thursday, August 9, 2012

WOD: 10 AUG 2012

Triplet- MWG-A

“Daniel”

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Wednesday, August 8, 2012

WOD: 09 AUG 2012

Couplet- WW-A

“Arnie”

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

2 pood kettlebell

Tuesday, August 7, 2012

WOD: 08 AUG 2012

Triplet- WWM-A

Front Squat x 6
Deadlift  x 15
Run 800 m

3 Rounds

Monday, August 6, 2012

WOD: 07 AUG 2012

Couplet- MM-A

“Jerry”

Row 2k
Run 1 mile

Friday, August 3, 2012

Thursday, August 2, 2012

Monday, July 30, 2012

WOD: 31 JUL 2012

Couplet - W

10x Snatch
Run- 800m

3 Rounds

Sunday, July 29, 2012

WOD: 30 JUL 2012

Singlet - W Heavy

Push Jerk

3-3-3-2-2-2-1-1-1

Friday, July 27, 2012

Thursday, July 26, 2012

WOD: 27 JUL 2012

Couplet- WG
"Josh"

21x Overhead Squat (95lbs)
42x pull-ups
15x Overhead Squat (95lbs)
30x pull-ups
9x Overhead Squat (95lbs)
18x pull-ups

Wednesday, July 25, 2012

WOD: 26 JUL 2012

Couplet- GG

12/11/10/9/8/7/6/5/4/3/2/1

Burpee
Pull-ups

Tuesday, July 24, 2012

WOD: 25 JUL 2012

Triplet - WWM

Front Squat-6
Deadlift-15
Run-800m

3 Rounds

Monday, July 23, 2012

WOD: 24 JUL 2012

Couplet-WM

30x Wall Balls
30x Double Unders

5 Rounds

WOD: 23 JUL 2012

Singlet - W Heavy

Push Press

5-5-5-5-5

Friday, July 20, 2012

Thursday, July 19, 2012

WOD: 20 JUL 2012

Couplet- WM

15x Thrusters (95lbs)
Run 400m

4 rounds

Wednesday, July 18, 2012

WOD: 19 JUL 2012

Singlet- M 

Run 5k

Tuesday, July 17, 2012

WOD: 18 JUL 2012

 Triplet-GGG
“Cindy”

5x Pull-ups
10x Push-ups
15x Squats

AMRAP in 20 minutes

Monday, July 16, 2012

WOD: 17 JUL 2012

 Couplet- MW-A

20 Summo DL HP
Run 800m

4 Rounds

Sunday, July 15, 2012

WOD: 16 JUL 2012

Singlet- W Heavy

Shoulder Press

2-2-2-2-2-2-2-2

Friday, July 13, 2012

Thursday, July 12, 2012

WOD: 13 JUL 2012

Triplet- GGW-A

20x Kettle Bell swings
15x Pull-ups
Run 400m

4 Rounds

Wednesday, July 11, 2012

WOD: 12 JUL 2012

 Couplet- W W A

Wall balls x 20
Overhead Squat x 20

5 Rounds

Tuesday, July 10, 2012

WOD: 11 JUN 2012

Triplet- GGM
30x Box Jumps
15x Burpees
Run 400m
4 Rounds

WOD: 10 JUL 2012

"Grace"

30 Clean and Jerks

(135lbs/95lbs)

Monday, July 9, 2012

WOD: 09 JUL 2012

"Barbara"

20 pull-ups
30 push-ups
40 sit-ups
50 air squats

5 rounds for time

Thursday, July 5, 2012

WOD: 06 JUL 2012

"Grace"

30 Clean and Jerks (95lbs)



WOD: 05 JUL 2012

"Murph"

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

WOD: 04 JUL 2012

"Eva"

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

WOD: 02 JUL 2012

5 Rounds AQAP:

Run 800m
Rest 2 minutes

WOD: 03 JUL 2012

"Fran"

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

Friday, June 29, 2012

WOD: 30 JUNE-01 JULY

Rest Day

WOD: 29 JUNE 2012

"Nicole"

AMRAP
Max rep Pullups
400m run

20 minutes

WOD: 28 JUNE 2012

"DT"

155 pounds

12x Dead Lift
9x Hang Cleans
6x Push Jerk

5 Rounds

Tuesday, June 26, 2012

WOD: 27 JUNE 2012

“Maggie”

20 Handstand Pushups
40 Pullups
60 One legged squats

5 Rounds

Monday, June 25, 2012

WOD: 26 JUNE 2012

“PT Test”

800m Run
40 Sit-Ups
800m Run
40 Push-Ups
800m Run
40 Sit-Ups
800m Run
40 Push-Ups

Sunday, June 24, 2012

WOD: 25 JUNE 2012


“Chelsea”

5x Pullups
10x Pushup
15x Airsquats

30 minutes, 1 round each minute

Friday, June 22, 2012

Thursday, June 21, 2012

WOD: 22 JUNE 2012


100 Burpees
100 Situps
100 Airsquats