Thursday, 03 May 2018

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Wednesday, 02 May 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Compare to Saturday, 25 November 2017

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post time and experiences to comments

Tuesday, 01 May 2018

 

Sprint work:

100m Sprint

Rest 90 seconds

 

7 rounds for time

 

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

 

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, score, and experiences to comments

Monday, 30 April 2018

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 Tuesday, 14 February 2017

*Run 400m at the end of each rep round

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 86

 

 

Post time and experiences to comments

Saturday, 28 April 2018

 

Conditioning:

Complete as many rounds and reps as possible in 35 minutes of:

Run 600m

10 Deadlifts (315/213)

Row 400m

20 Plate Push-ups*

Run 200m

30 Situps

 

For Score

Compare to Saturday, 22 July 2017

*Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on a 35# plate. Place an abmat in the middle of the two hand plates. While performing push-ups, only the chest can touch the abmat. Nothing can touch the ground.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post rounds and reps, and experiences to comments

Friday, 27 April 2018

 

Strength:

Power Clean to 5-rep max Front Squat

 

For max load

 

Conditioning:

15/12 Calories Biked

12 GHD Sit-ups

9 D-Ball Cleans (100/80)

6 Wall Climbs

 

4 rounds for time

 

Mobility:

Olympic Wall Squat – 2:00

Overhead Distraction w/ External Bias – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post max load, time, and experiences to comments

Thursday, 26 April 2018

 

Rest Day

 

 

Lifters/Competitors Class:

Cancelled for this week

 

Wednesday, 25 April 2018

 

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Friday, 07 April 2017

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, team total calories, and experiences to comments

Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

Post score and experiences to comments

Monday, 23 April 2018

 

Strength & Conditioning:

4 thrusters (135/95)

3 muscle-ups

8 thrusters (135/95)

6 muscle-ups

12 thrusters (135/95)

9 muscle-ups

 

For time

 

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

Cat Stretch – 2:00

 

 

Post time or score at cap, and experiences to comments

Saturday, 21 April 2018

 

Conditioning:

2018 Age Group Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:

50 Wall-Ball Shots (20/14) @ (10/9′)*

100 Double Unders

50-ft Handstand Walking

100 Double Unders

50 Calorie Row

100 Double Unders

50-ft Handstand Walking

100 Double Unders

 

For Score

*Weight and/or height may vary by age group. See Workout Description & Scorecard for more details.

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post score and experiences to comments

Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

Post time or score at cap, and experiences to comments

Thursday, 19 April 2018

 

Rest Day

 

 

Lifters/Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Wednesday, 18 April 2018

 

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 74

 

 

Post time, loads, and experiences to comments