Wednesday. 18 October 2017

 

Conditioning:

20 Wall-Ball Shots (25/16) @ (10/9′)

20 Sumo Deadlift High Pulls (75/53)

20 Box Overs (24/20″)

20 Push Press (75/53)

200m Run

 

5 rounds for time

 

Flexibility/Mobility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post time and experiences to comments

Tuesday, 17 October 2017

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post choice, time, skills worked, and experiences to comments

Monday, 16 October 2017

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!

 

Conditioning:

15-12-9 rep rounds of:

Power Snatches (115/75)

Bar Muscle-ups

 

For Time

 

…rest 5:00, then…

200m Run

100 Double Unders

50 Sit-ups

25 Calories Biked

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

Saddle Sit – 2:00

Pike stretch – 2:00

 

 

Post times and experiences to comments

Saturday, 14 October 2017

Great job Cobras! Strong work!

 

Conditioning:

Partner WOD

“Are we done yet?!”

50 Burpees*

 

…then 4 rounds, alternating exercises of:

10 Power Snatches (95/65)

15 Bar-Over-Burpees

200m Wall-Ball Carry (20/14)

 

…then 3 rounds, splitting reps each exercise of:

30 Toes-2-Bar

20 Burpee Box Overs (24/20″)

10 Clean & Jerks (135/95)

 

…then 2 rounds, completing 1 round each of:

15 Chest-2-Bar Pull-ups

30 Sit-ups

 

…and finally…

2000m Row (switch every 250 or 500m)

 

For Time

Compare to Saturday, 06 May 2017

*Equal work

 

Flexibility/Mobility:

Side straddle – 1:00/side

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post time and experiences to comments

Friday, 13 October 2017

Strong work MP Bravo! 

 

Conditioning:

Run 400m

25 Thrusters (95/63)

15 Pull-ups

Run 800m

15 Pull-ups

25 Thrusters

Run 400m

 

For Time

Similar to Monday, 12 October 2015

 

Strength:

Deadlift

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility:

Hip Capsule Stretch – 1:30/side

Side Splits – 1:30/side

Middle Splits – 1:30

 

 

Post time, load and max reps, and experiences to comments

Thursday, 12 October 2017

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Wednesday, 11 October 2017

Strong work MP Charlie, aka “Shameless”!!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

Rest 1 minutes

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments

Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!

Conditioning:

Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold

 

For Time

 

…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups

 

For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post time, score, and experiences to comments

Saturday, 07 October 2017

 

Conditioning:

“For the Love of Burpees”

9 Burpee Box Jumps (24/20″)

9 Bar Over Burpees

9 Burpee Broad Jumps

9 Burpees onto a 45lb plate

9 Burpee Pull-Ups

9 One-legged Burpees

 

2 Rounds For Time

Compare to Monday, 02 June 2014

 

…Rest ~5:00, then partner up…

50 Double Kettlebell Thrusters (53/35)

100 Double Unders

50 Handstand Push-ups

100 Jump rope Singles

50 Kettlebell Swings (53/35)

 

For Time

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Banded Overhead Distraction – 1:30/side

Couch Stretch 1:30/side

 

 

Post times and experiences to comments

Friday, 06 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

WOD courtesy of Fittest in the OK IV

Compare to Saturday, 22 October 2016

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs

 

For score

Compare to Saturday, 22 October 2016

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Thursday, 05 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Wednesday, 04 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Tuesday, 01 November 2016

 

Conditioning:

Choose your level:

“Summit”

Complete as many rounds as possible in 12 minutes of:

8 Thrusters (135/93)

8 Hang Power Cleans

4 Muscle-ups

8 Front Rack Lunges

 

…or

 

“Base”

Complete as many rounds as possible in 12 minutes of:

8 Shoulder-2-Overhead (95/63)

8 Hang Power Cleans

4 Burpees

8 Front Rack Lunges

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post time, score and experiences to comments

Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

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