Saturday, 18 November 2017

Conditioning:

3-person team WOD*

1200m Sprint

105 Slammers (12/8) @ 2m

90 Calories Rowed

75 Hand-release Push-ups

60 Calories Biked

45 Pull-ups

300 Double Unders

 

For Time

*equal work required on all exercises

 

…rest 7:00, then as a team…

Strength:

12:00 Cap

5-rep max Deadlift

For score (team total)

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Tuesday, 07 November 2017

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m @ 80% 500m PR pace

500m @ 90%

250m @ 95%

250m @ 100%

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Ring Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (45/35)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post row time, score, and experiences to comments

Saturday, 04 November 2017

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.

 

Conditioning:

“Two become one”

Solo*

Max rep Box Overs (24/20″) in 2:00

For score

 

…rest 2:00, then…

Partner up**

2 rounds of:

9 Calories Biked

12 Deadlifts (225/155)

15 Knee Push-ups

 

…rest 3:00, then…

“And baby makes three!”

3-person Team***

3 rounds of:

“Conception”

36 Dumbbell Snatches (50/35)

36 Thrusters (95/63)

“Delivery”

36 Partner Hold Sit-up

“Don’t drop the baby”

36 Med-ball Cleans (20/14)

 

For Time

*Masters and pregnant ladies step-ups are allowed.

**Alternate exercises

***Equal work at each station, each round.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Center Straddle – 2:00

Overhead Distraction – 1:30/side

 

 

Post score, overall time, and experiences to comments

Wednesday, 25 October 2017

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/185)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/155)

Compare to Monday, 30 November 2015

 

…rest ~10 minutes, then as a team of 3 perform…

Max calories biked in 5 minutes

For Score

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post time, score, and experiences to comments

Tuesday, 24 October 2017

Skill:

3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Double Kettlebell Thrusters (53/35)

40 Double Unders

 

5 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

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.

 

Post experiences to comments

 

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Saturday, 26 August 2017

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

 

Strength:

Find 1-rep max team total of:

Hang Power Snatch

 

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Tuesday, 15 August 2017

 

Conditioning:

Part 1:

3-person team

4500m Row

…or…

3600m Run

 

For Time

 

Part 2:

Complete as many rounds and reps as possible in 8-minutes of:

50 Double Unders

10 One-arm Dumbbell Overhead Squats (50/35)

 

For Score

 

Skill:

Pick any Three (3) skills on the “Athletic Skills Sheet

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post time, score, and experiences to comments

Saturday, 05 August 2017

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/75)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Saturday, 08 July 2017

 

Conditioning:

3-person Team

16 Wall-Ball Shots (25/16) @ (10/9′)

14 Burpees

12/8 Calories Biked

10 Fat Bar Front Rack Walking Lunges (130/85)

 

9 rounds for time (22:00 cap)

Alternate exercises. Calories are M/F.

Compare to Saturday, 13 May 2017

 

…Rest 8 minutes, then…

Strength:

Deadlift

Find 7-rep max

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, max load, and experiences to comments

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.

 

Post time and experiences to comments

Saturday, 10 June 2017

Conditioning:

As a 3-person team, perform equal work for time of:

Run 3000m

(switch every 200m)

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Row

15 GHD Sit-ups

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Kettlebell Swings (72/53)

 

…rest 3 minutes, then…

As a 3-person team, perform for score:

Max Calories Biked in 3-minutes

 

For Time

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times, score, and experiences to comments

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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