Monday, 31 December 2018

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Saturday, 29 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.

 

Conditioning:

4-person Team WOD

“Why do I do this?”

Buy-in:

400 Single Unders

…then…

20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups

…then…

Sell-out:

2000m Row

 

For time and total burpees

Compare to Saturday, 26 December 2015

 

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…

Strength:

As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)

 

For Score

Compare to Monday, 26 December 2016

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time, scores, and experiences to comments

Friday, 28 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.

 

Conditioning:

200m Run

80 Sit-ups Slammers (12/8) @ 2m

300m Row

30 Fat Bar Deadlifts (220/150)

1000m Bike

50 Plate-facing Burpees

500m Row

30 Overhead Squats (115/75)

600m Bike

80 Double Unders

200m Run

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

Post time and experiences to comments

Thursday, 27 December 2018

Class schedule for next week: December 31 – 0900 class only, January 01 closed, January 03 – normal schedule.

 

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, 26 December 2018

Wednesday class will ONLY be at 0900.

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

20 Front Squats (135/93)

30 Pull-ups

40 Alternating Dumbbell Snatches (50/35)

50 Wall-Ball Shots (25/16) @ (10/9′)

 

Part 1b:

Max Calories Rowed in 5:00

 

2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.

 

Part 2:

8 minutes after completion of Part 1, the team has 19 minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:30-12:30) 3-rep max Hang Squat Clean

(13:00-19:00) 4-rep max Deadlift

 

For Scores

Each team member performs each lift.

 

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments

Tuesday, 25 December 2018

Merry Christmas from MP CrossFit!

May you and your family be blessed this Christmas season!

 

Gym closed Tuesday for Christmas!

Wednesday class will ONLY be at 0900.

Monday, 24 December 2018

CrossFit’n Santa!

Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 23 December 2017

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

Overhead Distraction w/ External Rotation – 1:30/side

 

 

Post time and experiences

Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Partner WOD

24-20-16-12-8 rep rounds of:

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

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed

 

For Time

(15:00 cap)

*Equal work required

 

Strength:

MPCF Board WOD

Max load for 1 round of 5 cycles of:

Bear Complex*

 

*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, max load, and experiences to comments

Friday, 21 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Run 400m

15 Clusters* (75/53)

10 Burpees-over-Bar

 

5 rounds for time

*Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead.

Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Quad Smash – 1:30/leg

 

 

Post time and experiences to comments

Thursday, 20 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

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, 19 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Pick a MPCF Board WOD

Which ever you picked 2 weeks ago, do the opposite this week!

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Tuesday, 18 December 2018

0630 class Tuesday is cancelled this week.

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 5 minutes

Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Push Jerk

1-rep max cycle

 

For Load

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post score, load, and experiences to comments

Monday, 17 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Skill:

100m Row*

…rest 2 minutes, then repeat

5 rounds for total sprint time

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Friday, 29 December 2017

 

Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

 

 

Post times and experiences to comments

Saturday, 15 December 2018

 

Conditioning:

“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)

Burpees

Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

Compare to Saturday, 16 December 2017

 

Flexibility/Mobility:

Single Leg Flexion – 2:00/side

Ball Tack and Floss – 2:00/side

Lateral Opener – 2:00/side

 

 

Post time, lift and load, and experiences to comments