Friday, 26 May 2017

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. Please sign-up if you plan to attend.

Conditioning:

Partner up, then perform as many rounds and reps as possible in 9 minutes of:

3 Strict Pull-ups

6 Push-ups*

9 GHD Sit-ups

12 Double Unders

15 Calories Rowed

 

For Score

*Burpees can be substituted

Partners alternate exercises

 

Strength:

Shoulder Press

1-Rep Max

Compare to Monday, 14 November 2016

 

Flexibility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

Royal Huddleston Burpee Challenge:

Day 111

 

 

Post score, max load, and experiences to comments

Comments

  1. beckysuch says:

    Dropped in at Crossfit Redline in Naples, FL:
    Primer:
    50 ft suitcase carries
    10 reverse lunges
    3 rds for core activation/primer
    Glute activation knee raise: 10 each leg
    WOD: EMOM C&J
    3 @ 50%
    2 @ 60%
    1 @ 70%
    3 @ 55%
    2 @ 65%
    1 @ 75%
    1 @ 85%
    1@ 85%+ x 2

    Worked to 118#

    Super fun class! Always fun to see other gyms.

    • I am super interested in learning more about the glute and core “activation” work they did before the lift. That looks like something that could be super useful.

  2. Mr. Such says:

    Dropped in at Crossfit Redline in Naples, FL:
    Primer:
    50 ft suitcase carries: 80#
    10 reverse lunges
    3 rds for core activation/primer

    Glute activation knee raise: 10 each leg

    WOD: EMOM C&J
    3 @ 50%
    2 @ 60%
    1 @ 70%
    3 @ 55%
    2 @ 65%
    1 @ 75%
    1 @ 85%+ x2
    You can stay at 85% or build up for one or two more sets.

    Built up to 255# (92%)

    Love the opportunity to see what other gyms program and how they operate. You can always take something away and help make you and others better. Thank you Redline Crossfit for letting us drop in. If you are ever in Naples, FL I highly recommend getting a workout there.

  3. darrenandtara says:

    D.
    CWOD. Team Juper Stretchimal. 321. Rx
    Swod. 185. 5 Pr. 190 stopped me dead in my tracks.

  4. Manny says:

    CWOD: 256 Rx
    Partnered with Grant (he wore 20 lbs vest). Nice work!

    SWOD: 155 lbs (10 lbs PR!)
    After being stuck at 145 for a year

  5. White Ape says:

    CWOD:
    Team “Ape Boy”
    278 Rx+ (20# vests)
    That is 6 rounds plus 8

    SWOD:
    190#
    10# more than last time, and only 5# under PR. Gotta work the Strict press.

    Congrats to all the PR’s today!!

  6. Jaime says:

    Team
    mom&son w Mark 190 Rx me banded PLU Mark
    100# SP maintained PR
    Mark 195# SP

  7. RhondaG says:

    With Katie
    181
    4rounds + 1 Plu
    SWod
    69#
    Katie you are so much fun!!

  8. schumer says:

    CWOD:
    4 rds +17 Rd
    w/Doug
    Robert shadow

    SWOD:
    135 #

  9. Daniel says:

    CWOD 259 Rx partner with Drake
    SWOD 168# for an 11# PR

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