Monday, 29 November 2021

 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Skill:

Ring Muscle-Up Progressions*

For quality

*details posted in gym

 

Conditioning:

MPCF Hero Board WOD

“Donny”

21-15-9-9-15-21 rep rounds of:

Deadlifts (225/153)

Burpees

 

For time

Compare to: Monday, 01 July 2019

 

 

Post results and experiences to comments

Saturday, 13 November 2021

Join us Wednesday, 17 November for a FREE class!

Class times: 0530, 0630, 0845, 1200, 1730

 

MPCF Board WOD

“Nate”

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Monday, 20 May 2019

 

Or…

“Mary”

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

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Monday, 20 May 2019

 

Strength:

Deadlift

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Wednesday, 10 November 2021

In honor of Veteran’s Day tomorrow, November 11,

choose one of the following Hero WOD’s:

McGee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

 

Hero WOD “McGee”

As many rounds as possible in 30 minutes of:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (30/24″)

 

For score

 

 

Hero WOD “Tillman”

7 rounds of:

7 Deadlifts (315/205)

200m Sprint

15 Pull-ups

45 seconds rest

 

For time

 

 

Post results and experiences to comments

Saturday, 11 September 2021

We must NEVER forget!

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Friday, 11 September 2020

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Post results and experiences to comments

Monday, 02 August 2021

Monday, 0630 class is canceled this week only. Sorry for any inconvenience.

 

This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Conditioning:

Hero WOD “Bell”

21 Deadlifts (185/133)

15 Pull-ups

9 Front Squats (185/133)*

 

3 Rounds for time

*No racks

 

Skill:

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

1:00 Rest

 

3 Sets for quality

 

 

Post results and experience to comments

Monday, 05 July 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

Post results and experience to comments

Monday, 31 May 2021

 

Join us Memorial Day at 0930 for a Hero WOD and BBQ!

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Memorial Day WOD

“The Seven” (3-person team style)

21 rounds of:
7 Handstand push-ups
7 Thruster (135/93)
7 Knees-2-Elbows
7 Deadlift (245/163)
7 Burpees
7 Kettlebell swings (72/53)
7 Pull-ups

 

For Time

-Team members alternate rounds. Each team member must complete 7 rounds.

 

 

Post results and experience to comments

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

 

 

Post results and experiences to comments

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.

 

 

Post results and experience to comments

Friday, 11 September 2020

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Post results and experiences to comments

Saturday, 11 July 2020

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department.

Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing, he was awarded the Tulsa Police Department Purple Heart. He will be missed by all that knew and loved him.  Sgt Johnson is survived by his wife, Kristi Johnson; sons, Connor and Clinton Johnson; parents, Clyde and Cheryl Johnson; numerous other relatives, friends and hundreds of his brothers and sisters with the Tulsa Police Department.

 

Sgt Craig Johnson Hero WOD:

15 Rounds of*

3 Deadlifts (1/2 body-weight)

3 Power cleans (1/2 body-weight)

3 Front squats (1/2 body-weight)

3 Bar over burpees

3 Handstand push-ups

3 Devil presses (50/35)

3 Box jump overs (24/20)

19 Double-unders

 

*Before or after each round, row 347m (athlete chooses to do this before or after each round, but whatever is done on round 1, must be the order that is maintained throughout WOD)

 

For time

 

Meaning behind the WOD’s numbers:

3.23 miles is the total distance rowed: time the incident occurred

15: total years of service

3×7 exercises = 21: street in which incident occurred

019: radio designation

 

 

Post results and experiences to comments

Wednesday, 17 June 2020

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up

8 Squat cleans (45/33)

6 @ (75/53)

4 @ (95/63)

 

Conditioning:

MPCF Board WOD

“Badger”

30 Squat cleans (95/63)

30 Pull-ups

800m Run

 

3 rounds for time

 

 

Post results and experiences to comments

Saturday, 06 June 2020

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 

Conditioning:

Hero WOD

“Dallas 5”

5 minutes of:

Burpees

Then, 5 minutes of:

7 Deadlifts (155/103)

7 Box Jumps (24/20″)

Then, 5 minutes of:

Turkish get-ups (40/25)

Then, 5 minutes of:

7 Snatches (75/55)

7 Push-ups

Then, 5 minutes of:

Rowing for calories

 

For Score

Compare to Wednesday, 30 August 2017

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations

 

 

Post results and experiences to comments

Friday, 21 February 2020

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

10 Hang power cleans (45/33)

8 Power cleans (65/43)

6 Power cleans (85/53)

4 Power Cleans (95/63)

 

Conditioning:

Hero WOD

“Wittman”

15 Kettlebell swings (53/35)

15 Power cleans (95/65)

15 Box Jumps (24/20″)

 

7 rounds for time

Compare to Friday, 11 November 2011

 

Mobility:

Overhead distraction

Couch stretch

Spine smash

 

Royal Huddleston Burpee Challenge:

Day 19

 

 

Post results and experiences to comments