Tuesday, 19 March 2024

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

Partner WOD, alternating exercises

300m Run OR 375m Row

50-ft Double dumbbell front rack walking lunges (2 x 50/35)

10 Handstand push-ups

50-ft Double dumbbell front rack walking lunges (2 x 50/35)

30 Crossover single-unders

 

6 Rounds for time

(35:00 cap)

 

 

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Monday, 18 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

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Saturday, 16 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

 

Post results and experiences to comments

Friday, 15 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

Row 300m

Rest 2:00

Run 300m

Rest 2:00

Ski 300m

Rest 2:00

Bike 900m

Rest 2:00

 

2 rounds for time

 

 

Post results and experiences to comments

Thursday, 14 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

3:00 Bike for calories

Rest 3:00

 

6 rounds for total calories and pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Wednesday, 13 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

2024 Festivus 3-person Team WODs*

“I got 99 problems”

99 Double Unders

99 Wall-ball shots (20/14) @ (10/9′)

99 Toes-above-hips

99 Burpees

99 Russian kettlebell swings (53/35)

 

For time

(15:00 cap)

*Equal worked is NOT required. Only one person working at a time.

 

…Rest 5:00, then…

 

3-person Team WOD*

“What goes up, must come down”

75 Calories rowed

60 2-person synchro step-ups (24/20″)

45 2-person synchro plate ground-to-overhead (45/25)

30 3-person synchro sit-ups

 

For time

(10:00 cap)

*Equal worked is NOT required.

 

 

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Tuesday, 12 March 2024

Take the CrossFit  Judges Course HERE!

 

Conditioning:

5 Sets (0:40 on/0:20 off)(20-minutes)

Minute 1: Max* calories biked

Minute 2: Max box jump overs (24/20″)

Minute 3: Max toes to bar/bar muscle ups**

Minute 4: Max wall walks

 

For quality and practice pacing

*Max is a relative term here. Choose a calorie/rep goal that you think you can hit consistently throughout the whole 5 sets.

**Rounds 1, 3, and 5 do toes-to-bar. Rounds 2 and 4 do bar muscle-ups.

 

 

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Monday, 11 March 2024

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Option 2:

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

10 Plate push-ups

15 GHD sit-ups

20 Wall-ball cleans (20/14)

25 Kettlebell swings (50/35)

300m Run

 

For score

(76 pts/rd – Each 50m run worth 1 pt.)

 

 

Post results and experiences to comments

Saturday, 09 March 2024

Take the CrossFit  Judges Course HERE!

 

Conditioning:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Post results and experiences to comments

 

Saturday, 02 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

 

Friday, 01 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

Saturday, 24 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Work:

10 Double dumbbell* Bulgarian split squats (5/leg)

1:00 Rest

 

5 Rounds for quality

*Increase dumbbell weight each round

 

Conditioning:

As many rounds as possible in 5 minutes of:

8 Alternating dumbbell hang clean and jerks (50/35)

10 Wall ball shots (20/14)@ (10′)

12 Shuttle runs (25’ down and back =1)

 

3 Rounds for score, Rest 3-minutes between rounds

 

 

Post results and experiences to comments

Friday, 23 February 2024

Join us TODAY, Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2 Bar muscle-ups

3 Wall-walks

4 Deadlifts (315/223)

 

10 Rounds for time

(20:00 cap)

Compare to Monday, 01 May 2023

 

 

Post results and experiences to comments

Thursday, 22 February 2024

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Sprint Drills

2:00 Row for calories

Rest 2:00

 

8 rounds for total calories

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments