Saturday, 17 April 2021

 

Conditioning:

In 3-minutes perform:

25 Double-unders

21 Bar over burpees

Max rep deadlifts (135/93)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

18 Bar over burpees

Max rep deadlifts (185/123)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

15 Bar over burpees

Max rep deadlifts (225/153)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

12 Bar over burpees

Max rep deadlifts (275/183)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

9 Bar over burpees

Max rep deadlifts (315/203)

 

For score*

*Score is reps deadlifts

 

 

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Tuesday, 13 April 2021

 

Endurance:

Bike 4:00 at 6:00 average pace

Rest 2:00

Row 4:00 at 6:00 average pace

Rest 2:00

Run 400m for time

Rest 2:00

 

3 rounds for total run time and pace maintenance quality

 

 

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Saturday, 10 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

10:00 Row for max calories

…Rest 3:00 then…

10:00 Bike for max calories

…Rest 3:00 then…

5:00 Row for max calories

…Rest 2:00 then…

5:00 Bike for max calories

…Rest 2:00 then…

2:00 Max burpees

 

For total score

 

 

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Wednesday, 07 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

MPCF Hero Board WOD

“Lumberjack 20”

20 Deadlifts (275/185)

Run 400m

20 Kettlebell Swings (70/53)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Chest-2-Bar Pull-ups

Run 400m

20 Box Jumps (24/20″)

Run 400m

20 Dumbbell Squat Cleans (50/35’s)

Run 400m

 

For Time

Compare to Wednesday, 15 May 2019

 

On 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.

SPC Frederick Greene, 29, of Mountain City, Tennessee, PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC Michael Pearson, 22, of Bolingbrook, Illinois, and SPC Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

 

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Monday, 05 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

As many rounds as possible in 25 minutes of:

200m Run

1 Round of Cindy*

 

For total score

* After every run, add one round of Cindy.  Cindy is 5 pull-ups, 10 push-ups, and 15 squats.

I.E.: Run 200, 1 rnd Cindy; run 200, 2 rnds Cindy; Run 200, 3 rnds Cindy; continue this pattern until cap

 

 

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Saturday, 03 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

Buy-in:

1000m Row

For time

 

…rest 5 minutes, then…

24 Wall-ball shots (20/14) @ (10/9′)

16 Barbell push-ups

8 Overhead squats (135/93)*

Rest 1:00

3 rounds for time

*no racks, must be taken from the ground

 

…rest 5 minutes, then…

Sell-out:

1000m Bike

For time

 

 

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Friday, 02 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

3-person team WOD, equal work*

 

9 Rope climbs (12′)

45 Calories ski erg

45 Double dumbbell thrusters (50/35)

60 Calories biked

60 Sit-up slammers (14/12)

75 Calories rowed

150m Kettlebell farmers carry (97/62)

 

For time and score of total burpees

*While one teammate works, other two teammates are performing alternating burpees

 

 

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Tuesday, 30 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is this week! Start asking your friends!

 

Endurance:

Buy in:

Row 12 calories (all out)

For time

…rest 5:00 then…

Every 2 minutes on the minute:

Row 12 calories*

 

12 rounds for time, maintaining pacing goal

*Goal is to increase speed each round

 

 

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Monday, 29 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

Friend Friday is this week! Start asking your friends!

 

Conditioning:

Option 1:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

Option 2:

10-20-30-40-50 Rep rounds of:

Calories rowed

GHD sit-ups

Calories ski erg

Alternating dumbbell clean and jerk (50/35)

Calories biked

 

For score

(22:00 min cap)

 

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Friday, 19 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

“Burping Tacos”

6 Strict Pull-ups

18 Half Tacos

7 Bar-Over Burpees

12 Overhead Squats (75/53)

6 Back Extensions

18 Calories Rowed

 

4 rounds for time

Compare to Monday, 05 March 2018

 

Option 2:

2021 CrossFit Games WOD 21.2 

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

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Tuesday, 16 March 2021

 

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Skill:

5/5 Single leg kettlebell crossover deadlifts

1:00 Rest

 

4 Sets for quality, increase weight each set as long as proper form is maintained

 

Endurance:

Partner WOD:

Run 400m

Row 500m

Bike 1200m

Ski 500m

 

3 Rounds for time and score*

*Equal work required on run/machines. While one partner works, other partner must be performing the following:

Round 1: Max burpees

Round 2: Low plank hold

Round 3: GHD Sit-ups

 

 

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Friday, 12 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Option 1:

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 11 October 2019

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Wednesday, 10 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

Conditioning:

Every 4 minutes for 20 minutes (5 sets):

8 Power snatches (95/63)

8 Bar over burpees

8 GHD sit-ups

AMRAP row/bike in remaining time*

 

For score of total calories

*Athlete must row on 3 sets and bike on 2 sets

 

 

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Tuesday, 09 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Endurance:

2:00 Row for calories

2:00 Bike for calories

2:00 Ski Erg for calories

400m Run

 

4 Rounds for total calories and time

 

 

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