Wednesday, 16 June 2021

When chalk and humidity meet!

Conditioning:

MPCF Board WOD

“Helen”

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

 

3 rounds for time

(15:00 cap)

Compare to Wednesday, 28 September 2016

 

…rest 10:00 from completion of “Helen”, then…

 

Skill/Strength:

7 Shoulder press* @ 35% of 1-rm shoulder press

15 GHDs

9 Shoulder press @ 45% of 1-rm shoulder press

0:30 Hollow hold

11 Shoulder press @ 55% of 1-rm shoulder press

0:30 Back extension hold

9 Push press @ 65% of 1-rm shoulder press

0:30 Low plank hold

7 Push press @ 75% of 1-rm shoulder press

15 Arch rocks

 

For time

(12:00 cap)

*Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.

 

 

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Friday, 04 June 2021

Conditioning:

“Rooster”

10 Burpees

20 Double Unders

 

10 rounds for time

Compare to Wednesday, 30 January 2019

 

Strength:

Deadlift

7 @ 40% of 1-rm deadlift

9 @ 50%

11 @ 60%

9 @ 70%

7 @ 80%

 

For quality and load, goal is to connect all reps and maintain proper form

 

 

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Monday, 24 May 2021

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Wednesday, 16 January 2019

 

Skill:

Strict Pull-ups

5 reps every minute for 6 minutes*

 

*Minutes 1 and 4: Pronated grip

Minutes 2 and 5: Supinated grip

Minutes 3 and 6: Wide grip

 

For quality

 

Mobility:

Quad smash with a foam roller

Hamstring smash

Thoracic smash

Lat smash

 

 

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Friday, 21 May 2021

 

Conditioning:

Option 1:

MPCF Board WOD

5000m Row

For Time

Compare to Tuesday, 27 November 2018

 

Option 2:

CrossFit PairUp Throwdown

30 synchro deadlifts (185/123)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters (75/53)
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

 

For Time

(35:00 cap)

Scaling options can be found at CrossFit.com

 

 

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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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Friday, 23 April 2021

Conditioning:

MPCF Board WODs:

Max reps rope climbs (12′) in 2:00

 

For score

 

…rest 7:00 then…

Max unbroken WB shots (20/14)@(10/9′)

 

For score

 

Strength:

At 60-65% 1-rep max clean & jerk, perform the following:

1 Push press

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

 

 

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Wednesday, 14 April 2021

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 19 October 2020

 

Skill:

1:00 Max reps barbell Z-press (45/33)

2:00 Rest

 

3 sets for max reps

 

 

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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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Wednesday, 31 March 2021

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

Friend Friday is this week! Start asking your friends!

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

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Wednesday, 24 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

NEW MPCF Board WOD

“Jo-Jo”

15-12-9-7 rep rounds of:

Box jumps/overs* (24/20″)

Kettlebell swings (53/35)

Wall-ball shots (20/14)@(10/9′)

Calories rowed

 

For time

*In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.

 

 

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Wednesday, 17 March 2021

The calm before the storm.

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

CrossFit Judges course is live! Click HERE!

 

Strength & Conditioning:

MPCF Board WOD

“Grace”

30 Clean and jerks* (135/93)

For time

 

*Clean to OH any how is authorized. Must pass through the front rack position.

Compare to Wednesday, 24 April 2019

 

 

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Monday, 08 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:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/183)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/153)

Compare to Wednesday, 25 October 2017

Skill:

0:30 Low plank hold

0:30 Rest

 

5 Sets for quality

 

 

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Tuesday, 02 March 2021

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

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Endurance:

MPCF Board WOD

1000m Row

For time

 

…Rest 10:00 then…

Partner up and perform:

100/90/80 Calories on the rower*

100/90/80 Calories on the ski erg

200 Double-unders

 

For time, equal work required

*Calories are listed as MM/MF/FF pairs

 

 

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Monday, 08 February 2021

 

New decal stickers are here!!

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

CrossFit Games Open registration is live! Click HERE!

Conditioning:

New MPCF Board WOD

Max reps in 7-minutes of:

Burpees-over-Bar

 

For total score

 

Skill Work:

0:30 Parallette tuck hold

0:30 Rest

1/1 Handstand box walk (full rotation around box, each direction)

1:00 Rest

 

3 Sets

 

 

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