Saturday, 21 November 2020

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman” (WOD Courtesy of Masters Mania 3 Competition)

21 Push press (95/63)

21 Bar over burpees

21 Box jumps* (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

Rest 5:00 then…

 

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

*Female pairs and 55+ pairs are allowed to step onto box

 

 

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Friday, 20 November 2020

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.

 

For time

Compare to Friday, 09 November 2018

 

 

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Thursday, 19 November 2020

Rest Day

 

 

MP Iron Club

1730-1900

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!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

 

Wednesday, 18 November 2020

Conditioning:

MP CrossFit Board WOD

“MP”

15 Burpees

30 Squats

45 Sit-ups (unanchored)

600m Run

 

5 Rounds for time

 

Compare to Friday, 18 September 2015

 

 

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Tuesday, 17 November 2020

 

Endurance:

Every 10 minutes, for 30 minutes:

30/24 Cal row

30 Alternating dumbbell snatches (50/35)

30/24 Cal bike

 

For total work time

 

 

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Monday, 16 November 2020

 

Skill:

5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down)

0:30 Rest

10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top)

1:00 Rest

 

4 Sets

 

Conditioning:

3 rounds of:

12 Box overs (24/20″)

6 Snatches (95/63)

…rest 3:00, then…

3 rounds of:

10 Knees-2-elbows

5 Clusters (135/93)

…rest 3:00, then…

3 rounds of:

8 Burpees-over-bar

4 Deadlift (315/203)

 

For time

 

 

 

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Saturday, 14 November 2020

Skill:

10 Parallette shootthrough with push-up and dip

0:30 Rest

30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg)

1:00 Rest

 

 

3 Sets

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 16 November 2019

 

 

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Friday, 13 November 2020

Conditioning:

MPCF Fitness Challenge WOD

20 Burpees

20 Sit-ups

20 Squats

20/16 Calories rowed

80 Single-unders

 

4 rounds for time

(20:00 cap)

 

Strength:

Find a 3-rep max hang power clean

 

 

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Thursday, 12 November 2020

 

Rest Day

 

 

MP Iron Club

1730-1900

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!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 11 November 2020

Skill:

10 Hollow rocks

10 Arch raises

20 Hollow/arch swings on bar

1:00 Rest

 

5 Sets

 

Conditioning:

12 Devil presses (50/35)

50′ Double dumbbell walking lunge*

9 Devil presses (50/35)

50′ Double dumbbell walking lunge

6 Devil presses (50/35)

50′ Double dumbbell walking lunge

3 Devil presses (50/35)

50′ Double dumbbell walking lunge

 

For total time

*For first lunges, hold one dumbbell overhead in your right hand, and the other dumbbell in a suitcase carry in left hand.  For second set of lunges, hold both dumbbell’s in front rack.  For third set, hold both dumbbells in farmers carry.  For last set of dumbbells, hold one dumbbell overhead in your left hand, and the other dumbbell in a suitcase carry in right hand.

 

 

Post results and experience in comments

Tuesday, 10 November 2020

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m, 500m, 250m, 250m

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Perfect Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (50/35)

 

 

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Monday, 09 November 2020

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

 

 

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Saturday, 07 November 2020

General Warm-up:

2 rounds of:

Bike 1:30

10 Spiders

10 Push-ups

Row 1:30

10 Sit-ups

10 Squats

Ski 1:30

10 Ring rows

10 SP w/T’s

Run 200m

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Compare to Friday, 28 February 2020

*Add one rep to each exercise each round. Partners alternate exercises.

 

 

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Friday, 06 November 2020

0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.

 

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Saturday, 29 February 2020

*Run 400m at the end of each rep round

 

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