Saturday, 15 May 2021

 

Conditioning:

As many rounds and reps as possible in 20:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC. The S2OH can be connected to the second HPC. But MUST finish in the fully locked out position.

 

Strength:

Shoulder Press

Every 2-minutes, on the minute, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

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Tuesday, 11 May 2021

Endurance:

30-minute row @ 85% of your “6-min pace”

 

For pacing quality

See “6 min row test” here Tuesday, 16 February 2021

 

Mobility:

Pick two upper body, and two lower body stretches from the mobility posters

 

 

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Friday, 07 May 2021

“Friend Friday” is here! Join us to honor this Hero.

Conditioning:

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

“Zachary Tellier”

10 Burpees

 

10 Burpees

25 Push-ups

 

10 Burpees

25 Push-ups

50 Lunges

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Squats

 

For time

Compare to Friday, 05 July 2019

 

 

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Tuesday, 04 May 2021

“May the 4th be with you!”

“Friend Friday” is THIS Friday, May 7th!

Endurance:

30-minute bike @ 85% of your “6-min pace”

 

For pacing quality

See “6 min bike test” here Tuesday, 06 April 2021

 

Skill:

10 Rower rollouts

0:20 Back extension hold*

 

3 Sets

*If back extension hold is performed unbroken for 0:20, athletes may add weight each set

 

 

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Saturday, 01 May 2021

 

Conditioning:

MPCF Board WOD

MPCF Partner Board WOD

“Giddy up”

50 Burpee buy-in (as a team, 25 each) for time

After team is done, rest 3 minutes then start the main WOD

First…

200 meter Shuttle Sprints x 6

Next…

4 rounds (alternating partners each round, 2 rounds each):

12 Toes-2-Bar

12 Handstand Push-ups

Then…

200 meter Rowing Sprints x 6

Followed by…

4 rounds (alternating partners each round, 2 rounds each):

12 Pull-ups

12 Overhead Squats (95/63)

Lastly…

120 meter Human Wheel Barrel

 

For Time

Compare to Saturday, 24 October 2015

Notes:

This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the 4 rounders, partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheelbarrow is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheelbarrow” for 60m.

 

Strength:

Snatch Balance

Work to a heavy single

 

For load and quality

 

 

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Tuesday, 27 April 2021

Endurance:

15:00 Row @ 90% of 6-min row pace

…Rest 5:00 then…

15:00 Bike @ 90% of 6-min bike pace

 

For pacing quality

See “6 min row test” here Tuesday, 16 February 2021

See “6 min bike test” here Tuesday, 06 April 2021

 

 

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Saturday, 24 April 2021

Conditioning:

Partner WOD:

42-30-18 rep rounds of

Calories biked

Thrusters (95/63)

Pull-ups

 

For time, equal work

…rest 5:00 then…

 

5 Toes-to-bar

10 Alternating dumbbell snatches (50/35)

 

10 Rounds for time, partners alternate rounds

 

 

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Tuesday, 20 April 2021

Endurance:

10:00 Row at 90% of “6-min row test” pace

…Rest 5:00 then…

10:00 Bike at 90% of “6-min bike test” pace

…Rest 5:00 then…

5:00 Row at 95% of “6-min row test” pace

…Rest 3:00 then…

5:00 Bike at 95% of “6-min bike test” pace

 

For quality of pacing

See “6 min row test” here Tuesday, 16 February 2021

See “6 min bike test” here Tuesday, 06 April 2021

 

 

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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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