Friday, 09 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)

15 Pull-ups

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

Compare to Monday, 07 October 2019

*second set of parentheses is Masters 55+

 

 

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Thursday, 08 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

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!

 

 

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

 

 

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Wednesday, 07 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

5 Sets

 

Conditioning:

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

0:30 Hollow hold

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

30 Half tacos

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

30 V-ups

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

0:30 Plank

 

For time

 

 

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Tuesday, 06 October 2020

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Endurance:

175m Hill Sprint

Rest 3:00

 

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

 

For time

(12:00 cap)

Compare to Tuesday, 19 March 2019

 

 

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Monday, 05 October 2020

This Friday, Oct 9th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

7 Ring rows (straps crossed)

7 Push-ups (focus on hollow position)

Rest 1:30

4 Sets

 

Strength and Conditioning:

10 Power clean & jerk (125/83)

15 Deadlifts (225/153)

Rest 1:30

10 Power clean & jerk (125/83)

15 Deadlifts (225/153)

Rest 5:00

40 Wall-ball shots (25/20)@(10/9′)

10 Front squats* (205/133)

 

For time

*bar must be cleaned from ground, first rep can be squat cleaned

 

 

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Saturday, 03 October 2020

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Skill:

3 sets:

0:30 Noes and toes wall handstand hold

0:30 Rest

10 Scapular push-ups

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

Conditioning:

Partner WOD, equal work each exercise

 

10 Bar to chest pull-ups

16 Alternating pistols

25ft x 2 Handstand walk

16 Cal row

10 Ring dips

 

8 rounds for time

 

 

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Friday, 02 October 2020

 

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Conditioning:

Partner WOD, equal work

2 Min AMCAP row

…2 minute rest, then…

 

2 rounds for time of:

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

 

2 Min AMCAP bike

 

For total calories and time

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

…rest 1-2 minutes, then…

Max reps at 85%

 

For quality and max reps

 

 

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Thursday, 01 October 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!

 

 

Post experiences to comments

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

 

 

Post results and experiences to comments

Wednesday, 30 September 2020

 

Skill Work:

3 rounds:

0:30 Work to hold chin over bar in hollow hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Standing band lat pull downs

0:30 Rest

 

Conditioning:

0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible)

0:30 Rest

0:30 Max calories biked

0:30 Rest

 

7 rounds for total calories and quality of work on pull-ups

 

 

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Tuesday, 29 September 2020

There will be no 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Endurance:

 

Run 200m

Rest 1 min

Run 400m

Rest 2 min

Run 600m

Rest 3 min

Run 800m

Rest 3 min

Run 600m

Rest 2 min

Run 400m

Rest 1 min

Run 200m

 

For total sprint time.  Total sprint time equals total time minus 12 min rest.

 

 

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Monday, 28 September 2020

Skill Work:

5 rounds:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

 

Conditioning:

12 Min AMRAP of:

3 Strict pull-ups*

6 Dumbbell hang clean and jerk** (50/35)

9 Dumbbell goblet squats

100m Run

 

For score

*concentrate on hollow hold while pulling

**perform 3 on one side, then 3 on the other

 

 

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Saturday, 26 September 2020

Conditioning:

Partner WOD, alternating exercises

 

20 Min AMRAP:

Run 2 x 200m

4 Strict pull-ups

6 Deadlifts (275/185)

8 Alternating pistols

10 GHDs

30 Double unders

 

For score

 

 

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Friday, 25 September 2020

Conditioning:

1 Min row for cals

1 Min bike for cals

1 Min burpees

1 Min handstand push-ups

1 Min bar to chest pull-ups

Rest 4 min

 

3 rounds for total score

 

 

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Thursday, 24 September 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!

 

 

Post experiences to comments

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

 

 

Post results and experiences to comments