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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Friday, 14 May 2021

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)

30 Slammers (12/8)

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)

30 Double Unders

…Rest 3:00, then…

Run 600m

 

For Time

Compare to Monday, 05 November 2018

 

Skill:

0:30 Low plank hold

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

4 Sets

 

 

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Wednesday, 12 May 2021

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Ring muscle-ups

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63) (no more than 30% 1-rep)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Friday, 24 July 2020

 

 

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Wednesday, 05 May 2021

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

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 05 June 2019

 

 

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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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Wednesday, 28 April 2021

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 14 October 2020

 

Strength:

Deadlift

9@25% of your 1-rm deadlift

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps@80%

 

For max reps and quality

 

 

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Monday, 26 April 2021

Skill:

0:30 Hollow hold into 10 hollow rocks

1:00 Rest

0:30 Arch hold into 10 arch rocks

1:00 Rest

20 Hollow/arch swings on bar

 

3 Sets for quality

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (155/103)

4 Burpees-over-bar

4 Box jumps (30/24″)

 

For score

 

 

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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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Wednesday, 21 April 2021

Solving world problems between metcons 🙂

Conditioning:

12/9 Calories bike

12m Handstand walk

12 Kettlebell goblet squats (72/53)

12 GHD sit-ups

 

3 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Wednesday, 19 August 2020

 

 

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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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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, 29 March 2021

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

CrossFit Judges course is live! Click HERE!

Friend Friday is this week! Start asking your friends!

 

Conditioning:

Option 1:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

Option 2:

10-20-30-40-50 Rep rounds of:

Calories rowed

GHD sit-ups

Calories ski erg

Alternating dumbbell clean and jerk (50/35)

Calories biked

 

For score

(22:00 min cap)

 

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Saturday, 27 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

 

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Friday, 26 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

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

2 rounds of:

15 Back-extensions

15 Double dumbbell clusters (35/25)

200m Run

2 rounds of:

15 “Perfect” push-ups

15 Anchored sit-ups

400m Run

 

For score

 

Option 2:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

 

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