Thursday, 06 September 2018

 

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, 05 September 2018

 

Conditioning:

“This is nuts”

9 Thrusters (95/63)

18 Slammers (12/8) @ 2m

400m Run

5 Snatches (135/93)

10 Bar-Over-Burpees

200m Run

3 Clean & Jerk (185/123)

6 Muscle-ups

 

3 rounds for time

Use one bar, adjust weights as needed

Compare to Wednesday, 06 September 2017

 

Flexibility:

Thread the needle – 1:30/side

Seal Rocks – 2:00

Saddle Sit – 2:00

Hip Capsule – 1:30/side

Diamond Frog – 2:00

 

 

Post time and experiences to comments

Tuesday, 04 September 2018

 

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Metcon:

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

4 Strict Pull-ups

8 Army T Push-ups

12 Alternating Pistols

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Banded Hamstring Stretch – 1:00/side

Overhead Tissue Smash – 1:00/side

 

 

Post time, score, and experiences to comments

Monday, 03 September 2018

Fun Saturday WOD supporting “Saved by the Barbell”!

MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!

 

“Labor in the Stadium”

4-person Team WOD (2m/2f)*

400m Walking Lunges

100 Kettlebell Swings (72/53)

Bleacher Sprints

100yrd Burpee Broad Jumps

100 Partner Wall-Ball shots over goalpost (20/14)

800m relay sprint

 

For Time

Instructions:

-If possible, have 2 males (m), and 2 females (f).

-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.

-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB’s, all other tm’s will hold a low plank. KB’s can only be performed if all tm’s are in the plank position.

-All team members will perform bleachers.

-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.

-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.

-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm’s have done 1 down and back.

 

 

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Saturday, 01 September 2018

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post score and experiences to comments

Friday, 31 August 2018

I love this statement and this pic! 

 

Conditioning:

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

200m Run

10 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

10 Burpees-over-Dumbbell

 

For Score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score and experiences to comments

Thursday, 30 August 2018

 

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.

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Wednesday, 29 August 2018

There is no 0845 class on Wednesday. Sorry for any inconvenience. 

 

Conditioning:

300m Run

24 Shoulder Touches

18 Wall-Ball Shots (20/14) @ (10/9′)

24 Kettlebell Swings (53/35)

30 Double Unders

 

5 rounds for time

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post time and experiences to comments

Tuesday, 28 August 2018

 

Sprints:

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 2:00

Bike 1200m

Rest 2:00

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

 

For Time

 

Strength & Conditioning:

2 Muscle-ups

7 Thrusters (135/93)

14 GHD Sit-ups

 

3 round for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Half Straddle – 1:30/side

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

 

Post times and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Monday, 27 August 2018

 

Conditioning:

“Rock’em Sock’em”

50 Double Unders

50 Sit-ups

500m Row

40-meters Burpee Broad Jumps

40 Sit-ups

400m Run

30 Pull-ups

30 Sit-ups

300m Row

20 Ring Dips

20 Sit-ups

200m Run

10 Strict Handstand Push-ups

10 Sit-ups

100m Row

 

For Time

Compare to Wednesday, 31 August 2016

 

Flexibility:

Knees-to-traps – 1:30

Elevated Cat- 1:30

10 reps 2 pike/2 squats

Standing Pike – 1:30

Kneeling Achilles – 1:00/side

Butterfly – 1:30

 

 

Post time, load, and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Saturday, 25 August 2018

Conditioning:

“Nailed It”

5 Strict Pull-ups

15 Toes-2-Bar

5 Bar-facing Burpees

15 Overhead Squats (65/45)

5 Back Extensions

15 Calories Rowed

 

5 rounds for time

Compare to Saturday, 16 September 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post score and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Friday, 24 August 2018

Conditioning:

Run 600m*

…rest 5:00, then…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 3:00, then…

2 rounds of:

20 Double Unders

15 Kettlebell Swings (53/35)

20 Alternating Dumbbell Snatches (50/35)

…rest 1:00, then…

Row 1000m

 

For Time

Compare to Monday, 28 August 2018

*If you have a vest, wear it (20/14)

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Saddle Sit – 2:00

Sink Mobilization – 2:00

 

 

Post time and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Thursday, 23 August 2018

 

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.

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Wednesday, 22 August 2018

 

Metcon:

10 Strict Handstand Push-ups

100m Row

20 Pull-ups

200m Run

30 Box Overs (24/20″)

300m Row

40 Wall-Ball Shots (25/16) @ (10/9′)

400m Run

50 Sit-up Slammers (12/8)

500m Row

 

2 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

Overhead Distraction – 1:30/side

Sink Mobilization – 1:30

 

 

Post time and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.