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.

Monday, April 30, 2012

WOD: 1 MAY 2012

Single- M Long

Run 5 K

WOD: 30 APR 2012

Singlet- W Light

“Randy”

Power Snatch x 75

75 ibs.

Friday, April 27, 2012

Thursday, April 26, 2012

WOD: 27 APR 2012

“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

WOD: 26 APR 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

Tuesday, April 24, 2012

WOD: 25 APR 2012

Triplet- MMW-A

Push Press x 30

Run 800m

Row 600 m

Monday, April 23, 2012

WOD: 24 APR 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, April 22, 2012

WOD: 23 APRIL 2012

Singlet- W Heavy

Clean

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

Saturday, April 21, 2012

Friday, April 20, 2012

Thursday, April 19, 2012

WOD: 20 APRIL 2012

Triplet- GGM-A

“Murph”

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

Wednesday, April 18, 2012

WOD: 19 APRIL 2012

Singlet- M Long

5k run

Tuesday, April 17, 2012

WOD: 18 APRIL 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, April 16, 2012

WOD: 17 APRIL 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, April 15, 2012

WOD: 16 APRIL 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

Saturday, April 14, 2012

Friday, April 13, 2012

Thursday, April 12, 2012

WOD: 13 APRIL 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, April 11, 2012

WOD: 12 APRIL 2012

Triplet- MMG-A

20 Double Unders
Run 400 m
20 Bar Dips

3 Rounds

Tuesday, April 10, 2012

WOD: 11 APRIL 2012

Triplet- GGG-A

“JT”

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps

Monday, April 9, 2012

WOD: 10 APRIL 2012

Couplet- GM-A

Pushups x 30
Row 100 m

5 Rounds

Sunday, April 8, 2012

WOD: 9 APRIL 2012

Singlet- W Heavy

Dead lift

3-3-3-3-3-3

Saturday, April 7, 2012

Friday, April 6, 2012

Thursday, April 5, 2012

WOD: 6 APRIL 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, April 4, 2012

WOD: 5 APRIL 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, April 3, 2012

WOD: 4 APRIL 2012

Triplet- WWM-A

Front Squat x 6
Deadlift x 15
Run 800 m

3 Rounds

Monday, April 2, 2012

WOD: 3 APRIL 2012

Couplet- MM-A

“Jerry”

Row 2k
Run 1 mile

Sunday, April 1, 2012

WOD: 2 APRIL 2012

Triplet- MMW-A

Deadlift x 12
Double Unders x 12
Run 400

4 Rounds