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, March 31, 2012

Friday, March 30, 2012

Thursday, March 29, 2012

WOD: 30 MARCH 2012

Triplet- WWG-A

100 Pushups
100 Deadlift
100 Push press

Wednesday, March 28, 2012

WOD: 29 MARCH 2012

Singlet- G-A

30 Muscle Ups

Or

120 pullups and 120 dips

Tuesday, March 27, 2012

WOD: 28 MARCH 2012

Couplet- MW-A

20 Summo DL HP
Run 800m

4 Rounds

Monday, March 26, 2012

WOD: 27 MARCH 2012

Triplet- GGG-T

“Mary”
5x Handstand push-ups
10x1-legged squats-
alternating legs
15x Pull-ups

20 minutes

Sunday, March 25, 2012

WOD: 26 MARCH 2012

Singlet- W Heavy

Snatch

5-5-5-5-5

Saturday, March 24, 2012

Friday, March 23, 2012

Thursday, March 22, 2012

WOD: 23 MARCH 2012

Triplet- GGW-A

20x Kettle Bell swings
10x Burpees
1x Muscle up

4 rounds

Wednesday, March 21, 2012

WOD: 22 MARCH 2012

Singlet- M Sprint

Run 800m x5
Rest 60 seconds between

Tuesday, March 20, 2012

WOD: 21 MARCH 2012

Couplet- MWW-I

12x Squat Cleans
8x Push press
Run 200m

12 minutes

Monday, March 19, 2012

WOD: 20 MARCH 2012

Couplet- GW-A

“Josh”
95 pound Overhead squat,
21 reps
42x Pull-ups
95 pound Overhead squat,
15 reps
30x Pull-ups
95 pound Overhead squat, 9
reps
18x Pull-ups

Sunday, March 18, 2012

WOD: 19 MARCH 2012

Singlet- W Heavy

Jerk

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

Saturday, March 17, 2012

Friday, March 16, 2012

Thursday, March 15, 2012

WOD: 16 March 2012

Triplet- GGM-A

30 Box Jumps
15 Pullups
Run 400m

4 Rounds

Wednesday, March 14, 2012

WOD: 15 March 2012

Singlet- M Long

Run 5k

Tuesday, March 13, 2012

WOD: 14 March 2012

Triplet- GGG-I/A

“Chelsea”

5x Pullups
10x Pushup
15x Airsquats

30 minutes, 1 round each minute

Monday, March 12, 2012

WOD: 13 March 2012

Couplet- WW-A

30x Ball Slams
30x Wall Balls
5 Rounds

Sunday, March 11, 2012

WOD: 12 March 2012

Singlet- W Heavy

Push Press

5-5-5-5-5

Saturday, March 10, 2012

Friday, March 9, 2012

Thursday, March 8, 2012

WOD: 9 MARCH 2012

Chipper-
"Fight Gone Terrible!"
Five 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)

Wednesday, March 7, 2012

WOD: 8 MARCH 2012

Couplet- MM-I

20x Double unders
Run 400 m

20 Minutes

Tuesday, March 6, 2012

WOD: 7 MARCH 2012

Triplet- MMW-A

20x Double Unders
30x Medicine Balls slams
Run 400 m

5 Rounds

Monday, March 5, 2012

WOD: 6 MARCH 2012

Couplet- MG-A

20x Pullups
Run 800 m

4 Rounds

Sunday, March 4, 2012

WOD: 5 MARCH 2012

Singlet- W Heavy

Shoulder Press

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

Saturday, March 3, 2012

Friday, March 2, 2012

Thursday, March 1, 2012

WOD: 2 MARCH 2012

Triplet- MWG-I

Run 400m
20x Kettle Bell swings
10x Pullups

20 Minutes