Friday, 10 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Friday for a group WOD (not posted) at Coach Sarah’s home gym at 1000 maintaining social distancing. Text Coach Jimmy for specifics and directions if you plan to attend.

We will be meeting Saturday at the HZ parking lot at 1000 for a group WOD maintaining social distancing.

 

Conditioning:

Run 1 mile

…then…

4 round of:

20 V-ups

20 Tuck crunches

20 seconds hollow hold

20 seconds Superman hold

…then…

Run 1 mile

 

For time

 

Royal Huddleston Burpee Challenge:

Day 68

 

 

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Thursday, 09 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Rest day, or catch up on a missed WOD this week!

Get outside if you can!

 

 

Royal Huddleston Burpee Challenge:

Day 67

 

 

Post results and experiences to comments

Wednesday, 08 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

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

Line-facing burpees*

 

For max burpees

*Tape a 6″ wide line on floor. Athlete starts standing, performs a standard burpee (chest and thighs touch the ground), behind and facing the line, jumps over the 6″ line, without touching line.

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

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Tuesday, 07 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Endurance:

7 rounds for total calories

Bike or row for 2-minutes

Rest 2-minutes*

 

Or…

 

Run 400m

Rest 2-minutes*

For total sprint time

(total time – 12:00 of rest)

 

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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Monday, 06 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

CrossFit Open 2021 WOD 1

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

10 Air squats

9 Dumbbell snatches, right arm (50/35)

10 Push-ups

9 Dumbbell snatches, left arm (50/35)

 

For score

Click here to register for Support Your Local Box Fundraiser

You can register for free or donate.

 

Royal Huddleston Burpee Challenge:

Day 64

 

 

Post results and experiences to comments

Saturday, 04 April 2020

Happy birthday to Coach Sarah!!

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

Buy-in:

100m Wall-ball shot throws (20/14)*

…then…

2 rounds of:

600m Run

20 Alternating DB goblet lunges (50/35)

400m Run

30 Burpees

200m Run

40 ft Crab crawl (feet first)

100m Run

50 Box overs (20″)*

…then…

Sell-out:

50 Down-ups*

 

For time

*Wall-ball throws are a full squat with a high throw, slightly forward. No more than 15’ at a time. Where the ball lands, you throw the next. Letting the ball roll forward is a no-rep.

Get over the box however.

Start in a push-up position, lower to plank, raise back to push-up position.

 

Royal Huddleston Burpee Challenge:

Day 62

 

 

Post results and experiences to comments

Friday, 03 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

We are meeting for a group WOD, maintaining “social distancing”, at 1400. Text Coach Jimmy if you are interested in joining.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

10 Russian push-ups*

10 Alternating pistols

10 Burpees

600m Bike

20 Toes through rings

20 Sandbag clean throws (70/40#)

20 Ring dips

600m Bike

30 Deadlifts (185/125)

30 Shoulder touches

30 Weighted box step ups (50/35#) (24/20″)

600m Bike

40 Plate thrusters (45/35)

40 Double-unders

40 Russian twists (10/8)

600m Bike

 

2 rounds for time

Russian push-ups are performed by starting in low plank position, rock forward into the bottom of pu , perform pu, lower back down and rock back onto elbows. That is 1 rep.

 

Royal Huddleston Burpee Challenge:

Day 61

 

 

Post results and experiences to comments

Thursday, 02 April 2020

 

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Rest day, or catch up on a missed WOD this week!

Get outside if you can!

 

 

Royal Huddleston Burpee Challenge:

Day 60

 

 

Post results and experiences to comments

Wednesday, 01 April 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

At Home Conditioning:

10 V-ups

20 Push-ups

30 Squats

Run 1 mile*

15 V-ups

30 Push-ups

45 Squats

Run 800m

20 V-ups

40 Push-ups

60 Squats

Run 400m

 

For time

*If unable to run, modify each 400m run for 100 double-unders.

 

Royal Huddleston Burpee Challenge:

Day 59

 

 

Post results and experiences to comments

Tuesday, 31 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

At Home Conditioning:

Annie

50-40-30-20-10 rep rounds of

Double-unders (modify 3 to 1 single-unders)

Sit-ups

 

Royal Huddleston Burpee Challenge:

Day 58

 

 

Post results and experiences to comments

Monday, 30 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

At Home Conditioning:

21-15-9-6-3 rep rounds of

Handstand Pushups*

Weighted squats**

Burpees

*modify these, if needed, with regular push-ups, but try and elevate your feet on a chair or something else around your home
**use whatever weight you have, pick a weight that’s challenging

 

Royal Huddleston Burpee Challenge:

Day 57

 

 

Post results and experiences to comments

Saturday, 28 March 2020

 

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Saturday MP will be meeting for a WOD in the parking lot of the Health Zone at 1000  

Conditioning WOD

200m Run

15 Sandbag devil press (70/40)

20 Alternating pistols

400m Run

25 Alternating DB snatch (50/35)

30 Wall balls (20/14) @ (10’/9’)

600m Run

35 Sit-ups

40 Double-unders

800m Run

40 Speed skips

35 Grasshoppers

600m Run

30 Box jumps (24”/20”)

25 Alternating DB clean & jerk (50/35)

400m Run

20 Burpees

15 Sandbag squat cleans

200m Run

For time

 

Royal Huddleston Burpee Challenge:

Day 55

 

 

Post results and experiences to comments

Friday, 27 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000. (Checking today to see if park is closed. If it is, we will meet in the HZ parking lot.)

 

Conditioning:

“No equipment needed”

Run 600m and rest in 4-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 20/15 Push-ups

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Hollow hold

…then…

Run 800m and rest in 5-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 12 burpees

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Plank hold

…then…

Run 600 for time

 

For completion*

Note any minutes not completed

 

Royal Huddleston Burpee Challenge:

Day 54

 

 

Post results and experiences to comments

Thursday, 26 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

MP Iron Club @ the Flynn gym

1500-UTC

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

 

Royal Huddleston Burpee Challenge:

Day 53

 

 

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