Monday, 09 November 2020

 

Conditioning:

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

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

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

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

 

 

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Monday, 02 November 2020

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 23 January 2019

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets

 

 

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Friday, 23 October 2020

Sprint:

MPCF Board WOD

Row 500m

 

For Time

Compare to Wednesday, 19 February 2020

Conditioning:

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

2 Bar muscle-ups

6 Handstand push-ups

8 Hollow rocks

300m Run

 

For score

(run is worth 1 point per 25m)

 

 

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Monday, 19 October 2020

Skill:

0:30 Parallette Tuck Hold

0:30 Rest

1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)

2:00 Rest

5 Sets

 

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 06 May 2019

 

 

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Tuesday, 06 October 2020

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Endurance:

175m Hill Sprint

Rest 3:00

 

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

 

For time

(12:00 cap)

Compare to Tuesday, 19 March 2019

 

 

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Friday, 14 August 2020

Conditioning 1:

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

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Wednesday, 07 November 2018

 

Conditioning 2:

30 Single Unders

10 Toes-2-Bar

 

3 rounds for time

 

 

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Monday, 03 August 2020

Conditioning:

15-9-6 rep rounds of:

Thrusters (95/63)

Pull-ups

For time

 

…Rest 7:00, then…

15-9-6 rep rounds of:

Deadlifts (225/153)

Handstand Push-ups

For time

 

…Rest 7:00, then…

15-9-6 rep rounds of:

Power Cleans (135/95)

Ring Dips

For time

 

For total WOD time

*Do not count rest in time.
WOD 1 time + WOD 2 time + WOD 3 time = Total WOD time

4:00 cap on each section. If you hit the cap, add 1 second per rep not completed.

 

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Friday, 31 July 2020

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

 

Compare to Wednesday, 12 June 2019

 

 

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Monday, 27 July 2020

Strength:

Front Squats

Set 1: 6-4-2 (increasing load)

Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)

 

For score*

*Score is total weight lifted

 

Conditioning:

10 Front squats*

15/12 Cal rowed

Rest 1:30

 

5 Rounds for time

 

*increase weight each round according to the following percentages:

Round 1: 35% of 1-rep front squats

Round 2: 37.5%

Round 3: 40%

Round 4: 42.5%

Round 5: 45%

 

 

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Wednesday, 19 February 2020

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

Row 15 hard slow strokes

rest ~1:00

Row 10 fast strokes

rest ~2:00

Row 15 strokes at desired race pace

rest ~3:00

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare both to Tuesday, 02 October 2018

 

 

Flexibility/Mobility:

Right side straddle

Left side straddle

Center straddle

Butterfly

Pike

 

Royal Huddleston Burpee Challenge:

Day 17

 

 

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Friday, 31 January 2020

 

“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Wednesday, 12 December 2018

 

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

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Friday, 06 December 2019

Friday night class is canceled this week  sorry for any inconvenience.

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*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 Monday, 17 December 2018

 

Mobility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

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Friday, 27 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

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

6 Strict Pull-ups

9 Box Jumps (30/24″)

12 Kettlebell Swings (72/53)

15 Calories Rowed

 

For Score

 

Strength or Skill:

For 15 minutes work on:

Pick any lift and find a 2 or 3-rep max

OR

Pick 1-3 gymnastics skills to work on

 

Flexibility:

Rocking Table

Twisting Ape

20 Straight Calf Raises

Elevated Seiza

10 Side-to-Side Squats

Standing Pancake Stretch

 

 

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Wednesday, 14 August 2019

 

Conditioning:

30-20-10 rep rounds of:

Calories biked

Toes-to-rings

 

For time

Time cap – 7:00

 

…Rest 1 minute from time cap, then…

15-10-5 rep rounds of:

Burpees-over-bar

Overhead Squats (135/93)

 

For time

Time cap – 5:00

 

Flexibility:

Side split

Middle split

Skin-the-cat

 

 

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