Friday, 08 March 2024

MP Masters eagerly watching the 24.2 announcement!!

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

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

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

2:00 Bike

2:00 Row

2:00 Ski

2:00 Rest

 

4 Rounds for quality and pacing

 

 

Post results and experiences to comments

Thursday, 07 March 2024

Take the CrossFit  Judges Course HERE!

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

Post results and experiences to comments

Wednesday, March 06 2024

“Red, White, and Blue, It’s the OPEN Debut!”

Take the CrossFit  Judges Course HERE!

 

Conditioning:

15/12 Calories biked

12 Double dumbbell deadlifts (2 x 50/35)

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

 

4 Rounds for time

(12:00 cap)

 

Strength:

Pause Front Squat*⇒ Front Squat

1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat

1 Pause Front Squat ⇒ 3 Front Squat @ 75%

1 Pause Front Squat ⇒ 1 Front Squat @ 80%

1 Pause Front Squat ⇒ 1 Front Squat @80%

 

For quality

*2 second pause in the bottom of squat

 

 

Post results and experiences to comments

Tuesday, 05 March 2024

Take the CrossFit  Judges Course HERE!

 

Conditioning:

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Wall ball shots (20/14) @ (10/9′)

Even minutes: 12/10 Calories biked

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Toes-to-bar

Even minutes: 12 Box jump overs (24/20″)

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 10 Thrusters (95/63)

Even minutes: 12/10 Calories biked

 

For completion

 

 

Post results and experiences to comments

Monday, 04 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

Thursday, 29 February 2024

Throwback Thursday from 2018

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Sprint Drills

1:00 Bike for calories

Rest 3:00

 

10 rounds for total calories

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Wednesday, 28 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

10 reps @ 50%

10 reps @ 60%

10 reps @ 70%

 

For quality

 

Conditioning:

5-4-3-2-1 rep rounds of:

Deadlifts (275/183)

Strict handstand push-ups

 

2 round* for time

(13:00 cap)

*Rest 3:00 between rounds

 

 

Post results and experiences to comments

Tuesday, 27 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as  possible in 30-minutes of:

200m Run

5 Bar muscle-ups

10 D-ball cleans (100/70)

15 GHD Sit-ups

400m Run

5 Bar muscle-ups

10 D-ball cleans

15 GHD Sit-ups

600m Run

5 Bar muscle-ups

10 D-ball cleans

15 GHD Sit-ups

 

For score

 

 

Post results and experiences to comments

Monday, 26 February 2024

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

Post results and experiences to comments

Wednesday, 21 February 2024

Ladies of Galantine’s 2024!

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

5 reps @ 30%

5 reps @ 45%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

 

For quality

(each set performed on a 2:00 clock)

 

Conditioning:

Complete as any reps as possible in 7-minutes of:

4 Double dumbbell thrusters (2×50/35)

6 Toes-to-bar

24 Double unders

 

…rest 4-minutes, then…

 

Complete as any reps as possible in 7-minutes of:

50-ft Double dumbbell front rack walking lunges (2×50/35)

9 Box jumps (24/20″)

3 Strict handstand push-ups

 

 

Post results and experiences to comments

Monday, 19 February 2024

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2 Rounds of the following:

 

As many reps as possible in 3-minutes of:

500/400m Ski

Max reps pull-ups

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

400m Run

Max reps burpee box jump overs (24/20”)

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

500/400m Row

Max reps pistols

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

30/24 Calorie bike

Max reps handstand push-ups

 

For total score

 

 

Post results and experiences to comments

Saturday, 10 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2024 Monster Games Online Qualifier WOD-Intermediate Version

“Better Than Revenge”

10 Burpee shuttle runs (50-ft)

20 Pull-ups

50-ft Single-arm dumbbell overhead walking lunge (50/35)*

 

5 Rounds for time

*Add 25-ft walking lunges each round… 50, 75, 100, 125, 150

 

 

Post results and experiences to comments

Friday, 09 February 2024

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

 

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

 

For score

 

 

Post results and experiences to comments

Thursday, 08 February 2024

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments