Monday, 03 September 2018

Fun Saturday WOD supporting “Saved by the Barbell”!

MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!

 

“Labor in the Stadium”

4-person Team WOD (2m/2f)*

400m Walking Lunges

100 Kettlebell Swings (72/53)

Bleacher Sprints

100yrd Burpee Broad Jumps

100 Partner Wall-Ball shots over goalpost (20/14)

800m relay sprint

 

For Time

Instructions:

-If possible, have 2 males (m), and 2 females (f).

-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.

-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB’s, all other tm’s will hold a low plank. KB’s can only be performed if all tm’s are in the plank position.

-All team members will perform bleachers.

-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.

-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.

-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm’s have done 1 down and back.

 

 

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Wednesday, 04 July 2018

Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

Enjoy your Freedom!

Happy Independence Day!

 

Run 800m

10 rounds of skate park

Run 1 mile

10 rounds of skate park

Run 800m

 

For Time

Compare to Monday, 04 July 2016

 

 

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Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

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Saturday, 31 March 2018

Praise the Lord! The tomb is empty!!

Have a Happy Easter!!

 

Conditioning:

“Resurrection”*

1-mile Run

 

…then perform…

5 rounds of:

6 Pull-ups

11 Push-ups

16 Squats

 

…followed by…

3 rounds of:

23 Wall-ball Shots (25/16) @ (10/9′)

20 Unanchored Sit-ups

12 Push Press (115/73)

 

…next…

5 rounds of:

11 D-ball Cleans (100/80)

11 Burpees

11 Alternating Dumbbell Snatches (50/35)

 

…finally…

1000m Row

 

For Time

*Rx+ version “Carry Thy Cross”, do WOD vested

 

Flexibility/Mobility:

ROMWOD

 

 

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Explanation of the setup and numbers can be found in the comments

Tuesday, 02 January 2018

To be your best in 2018, the work starts here!

Classes today are only at 0630, 0900, and 1200.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/25 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

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Friday, 29 December 2017

Gym closed Monday for New Years!

Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

20:00 Cap

Compare to Tuesday, 27 December 2016

 

Strength:

Make up missed 1-RM

or…

Front Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 80%

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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Tuesday, 26 December 2017

Gym closed Monday for New Years!

Tuesday classes will ONLY be at 0900 and 1200.

Conditioning:

“Very Merry Christmas”

6-person Team (3 male, 3 female)*

Part 1:

10 Worm Push-ups*

…then 3 females perform remainder of 10:00 AMRAP** of:

30 Overhead Squats (95/65)

40 Pull-ups

50 Alternating Dumbbell Snatches (50/35)

60 Wall-Ball Shots (20/14) @ (10/9′)

…while females perform AMRAP, males perform:

Max Calories Rowed

…now rotate, and perform 10 minutes more

 

Part 2:

8 minutes after completion of Part 1, the team has 16 minutes to find:

(00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female)

(05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female)

(11:00-16:00) 4-rep max Deadlift (1 male & 1 female)

 

For Scores

Compare to Saturday, 24 December 2016

*If able to have co-ed

 

Part 1:

Score 1: Total team AMRAP reps (female reps + male reps)

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once all 6 teammates are linked, begin performing push-ups in unison. Perform these 20 at the beginning of both 10 minute AMRAP’s.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

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Saturday, 23 December 2017

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Friday, 23 December 2016

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

Overhead Distraction w/ External Rotation – 1:30/side

 

 

Post time and experiences

Friday, 24 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 25 November 2016

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

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Wednesday, 22 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

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Monday, 04 September 2017

MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week.

 

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Monday, 21 August 2017

Time elapse photography over Winnipeg in 1979

Conditioning:

“Total Eclipse”

Complete as many rounds and reps as possible in 20:17 of:

79 Single Unders

14 Overhead Squats (75/55)

70 Lunges*

30 Alternating One-Arm Dumbbell Snatches (50/35)

400m Run

 

For Score

*Walking and alternating

 

…rest 2:00, then…

“Blackout”

Partner up

Max reps in 2:40 of:

Burpees

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

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Tuesday, 04 July 2017

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.

Conditioning:

This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of the wounded were active CrossFitters at Lumberjack CrossFit. Our continued prayers go to their families.

“Lumberjack 20”

4-person Team version

80 Deadlifts (275/185)

Run 400m*

80 Kettlebell Swings (70/53)

Run 400m

80 Overhead Squats (115/75)

Run 400m

80 Burpees

Run 400m

80 Chest-2-Bar Pull-ups

Run 400m

80 Box Jumps (24/20″)

Run 400m

80 Dumbbell Squat Cleans (45/30)

Run 400m

 

For Time

*All runs are performed with team members running 100m each, carrying sandbag (70/40). All exercises are equal work for the team.

 

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Monday, 29 May 2017

Memorial Day WOD – Remembering those that have sacrificed all

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. For those that performed “Murph” on Saturday, there will be another option posted at the gym.

 

Conditioning:

4-person Team WOD

Double “Murph”*

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 2 miles

20 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Run 1 mile

 

For Time

If you have a vest (20/14), wear it

*All runs will be done as 400m sprints for each team member, each mile. On the first Murph, teams must complete the reps WITHOUT partitioning. Must be completed in order. On the second Murph, team members will rotate through complete rounds until all rounds are completed. Once last round is finished, the team will complete the final mile. Only one person working at a time.

 

Royal Huddleston Burpee Challenge:

Day 114

 

 

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