Monday, 08 April 2019

 

Conditioning:

21-15-9 rep rounds* of:

Overhead squats (115/73)

Chest-2-bar pull-ups

Burpee box overs (20″)

 

For time

*Run 400m at the end of each round

 

Mobility:

Overhead distraction

Shoulder fold

Twisted Cross

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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Saturday, 06 April 2019

 

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash

Anterior Compartment Smash

Spine Smash

 

 

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Friday, 05 April 2019

MP Ladies night! Lots of stories, and hours of fun!

 

Conditioning:

Perform max reps in 30 seconds of each of the following, rest 30 seconds between each and 1 minute between rounds:

Toes-2-bar

Ring Dips

Bodyweight Deadlift

Handstand Push-ups

 

10 rounds for total score

 

 

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Thursday, 04 April 2019

 

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 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 Olympic 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.

Wednesday, 03 April 2019

Congratulations to Gene Pelizzoni for finishing 2nd in the WORLD in the 2019 CrossFit Games Open for men 80+!!

Strong work Geno!

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

3 rounds for score*

*score is equal to the lowest rep count of each exercise through the 3 rounds, added together.

Strength:

Front Squat

1-rep max

 

For max load

Compare to

 

Flexibility:

Couch stretch

Middle straddle

Spine smash

 

 

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Tuesday, 02 April 2019

Skill:

Push-ups and Pistols

 

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

10 Partner pistols

10 Synchronized push-ups

400m Run w/ wall-ball (20/14)

 

For score

 

Flexibility:

Saddle sit

Pike stretch

Half straddle

 

 

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Monday, 01 April 2019

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 15 October 2018

 

Conditioning:

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

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

 

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Saturday, 30 March 2019

 

Conditioning:

Partner WOD

Row 1000m

30 Handstand Push-ups

40 Power Snatches (95/63)

Bike 1200m

40 Shoulder to Overhead (95/63)

50 T-Pushups

Row 800m

50 Box Overs (30/24”)

60 Abmat Butterfly Sit-ups

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

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Friday, 29 March 2019

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

Compare to Wednesday, 11 July 2018

 

 

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Thursday, 28 March 2019

 

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 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 Olympic 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.

Wednesday, 27 March 2019

 

Conditioning:

Perform 2 rounds of:

10 Burpees

15 V-ups

20/16 Calorie biked

…rest 2:00,then…

Perform 2 rounds of:

10 Burpees

15 Sit-up slammers (12/8)

20/16 Calories rowed

 

For time

 

Strength:

Overhead Squat

10-rep max

 

For max load

 

 

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Tuesday, 26 March 2019

 

Skill:

Every minute on the minute perform Double Unders for 12 minutes

Everyone starts with 1, then progress each minute with the following†:

Beginner* add 1 rep

Intermediate* add 3 reps

Advanced* add 5 reps

Elite* add 7 reps

 

For highest number completed

†Repetitions must be connected/unbroken. If a given rep count is failed to be completed within the minute, athlete stays on that rep count the next minute(s) until it is successful or time expires.

*Beginner level have completed 0-15 Double Unders unbroken

*Intermediate level have completed 16-30 Double Unders unbroken, and can do 10+ consistently

*Advanced level have completed 41-74 Double Unders unbroken, and can do 25+ consistently

*Elite level have completed 75+ Double Unders unbroken, and can do 50+ consistently

 

Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

100m Run

1 Man-Maker*(35/25)

 

For total Man-makers

*Add 1 Man-maker each round.

 

Mobility:

Ankle Mobility

Spine Smash

Couch Stretch

 

 

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Monday, 25 March 2019

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

Complete as many rounds and reps as possible in 25 minutes of:

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

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Saturday, 23 March 2019

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

 

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