Author Archives: Military Crossfit

Make Your Own Medicine Ball For Crossfit

medicine_ball_001If you are in a location where medicine balls are not available or they are too expensive to ship due to their size or weight, you can make your own with some items that may be found locally. Here is what you will need:

  • An old basketball or soccer ball
  • A way to put an opening into the ball to add the sand. (This could be a drill, a leatherman or gerber or just a knife.)
  • 100 MPH Tape or Duct Tape
  • Sand to add the medicine ball

The good thing about using a basketball or soccer ball is that if you have to order the item from a place such as, they are lighter than a weighted medicine ball and will probably cost less to ship.  I am not sure of what the price will be when you read this, but as of the writing of this article I found a basketball for Read more

Use Your Old Military Duffle Bag As A Sandbag To Add To Your Workout

dufflebagIf you have spent any amount of time in the Military, you probably have extra duffle bags laying around.  Have you ever considered turning one of those old duffle bags into a tool to be used during your workout?

If you have lots of money to spare, which many of us don’t, you could go out and buy a commercial version and spend $50 plus dollars, but I am liking the idea of making my own and saving the money.

Full directions on how to create your own sandbag are posted via a link below, but I will share what you will need so that you can start collecting the items as soon as possible.

  • An old Military duffle bag as pictured in the photo to the right.
  • Up to 70 pounds of Read more

Lumberjack 20 Memorial WOD on 05 November, 2013

Fort_Hood_MemorialOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This is the WOD posted on the Lumberjack Crossfit website:

The LUMBERJACK Battalion remembers what happened years ago and wants to honor the fallen who have paid the ultimate price. This year tho, the 20th Engineer Battalion would like to dedicate this workout to all military personnel who are serving and the families waiting for them to come home! Read the article below for more information about the history of this WOD:

You can read about the LUMBERJACK 20 WOD HISTORY

The pain may be temporary, but pride is forever!


20 Deadlifts (m – 275# / w – 190#)
Run 400m
20 KB swings (m – 2 pood / w – 1.5 pood)
Run 400m
20 Overhead Squats (m – 115# / w – 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (m – 45lbs each / w – 30#)
Run 400m

The new military athletes of competitive CrossFit

Department of Defense teacher Kristen Arnold, Air Force Staff Sgt. Sam Johnson and trainer Jamie Light discuss the training intensity of athletes who compete in the annual Crossfit Games, a growing sport based around the popular extreme exercise routine. Arnold and Johnson are part of team from the military community on Okinawa that won Asia regionals to compete in the 2013 games in California.

Make Your Own Plyo Box with Slanted Sides

plyo-boxInterested in making your own plyo box?  Don’t set out and try to make one on your own without checking out the information in a free Crossfit Journal Article from  Full instructions are available in this PDF document, but if you want to start getting the materials the list of what you will need is below.  You are probably going to look at the list and think “cardboard? What do I need that for?”.  Well, they highly recommend that you make a mock-up of the plyo box prior to actually cutting the wood and putting it all together.

  • 5 sheets of 24” x 20” cardboard
  • Packing tape
  • 4’ x 8’ x 3/4” maple, oak, or birch plywood, 1.5 sheets per two large 20” boxes (Skimping with cheap or thinner plywood is not worth the savings. And don’t even think about using particle board.)
  • 18” x 18” rubber mats, one per plyo box
  • (try the local feed & grain supply store)
  • 1-1/4” drywall screws, 40 per plyo box
  • Wood glue
  • Contact cement, 1 pint
  • Base paint (primer paint for use on wood)
  • Semi-gloss colored paint
  • Semi-gloss polyurethane varnish

In case you missed it, the link to the easy to follow instructions instructions is right here.

Lumberjack 20. A beast of a WOD

lumberjack_20LUMBERJACK CrossFit started with LTC Pete Andrysiak and a select few Soldiers in the 20th Engineer Battalion. It soon became way of life for over 750 Soldiers preparing for combat.

The Lumberjack 20 used by the 20th Engineer BN at Fort Hood, Texas.  Their page, Lumberjack Crossfit, can be found here.  20th Engineer BN has embraced Crossfit as a means of helping to keep the Soldiers fit to fight.  If you are looking for a demanding WOD program, be sure to check out their page.

The Lumberjack 20 is listed below: Read more

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