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

 

 

Post times, loads, and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

Monday, 05 August 2019

Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 CrossFit Games!

 

Conditioning:

WOD 1:

500m Row

30 Bar-facing-burpees

For time

(6:00 cap)

Courtesy of Masters CrossFit Games 2019

 

…rest 10:00, then…

300m run

15 Pull-ups

5 Squat cleans (185/123)

 

3 round for time

(15:00 cap)

 

Mobility:

Couch stretch

Pike stretch

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Monday, 29 July 2019

Tuesday night class this week is canceled. All other classes normal.

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

Post results and experiences to comments

Wednesday, 24 April 2019

Flashback 2012!

 

Strength & Conditioning:

MPCF Board WOD

“Grace”

30 Clean and Jerks* (135/93)

For time

 

*Clean to OH any how is authorized. Must pass through the front rack position.

Compare to Tuesday, 18 April 2017

 

Skill:

Pick a few skills from Athletic Skill Sheets and work on them

 

Flexibility:

Right leg straddle

Left leg straddle

Middle straddle

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post results and experiences to comments

 

Wednesday, 13 March 2019

 

Conditioning:

MPCF Board WOD

“Randy”

75 Power Snatches (75/53)

For time

Compare to Tuesday, 14 February 2012

 

Strength:

Back Squats

5-5-5-5-5

For max load

 

Mobility:

Russian Baby Maker

Reclined spinal twist

Spine smash

 

 

Post results and experiences to comments

Saturday, 16 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)

 

For score

Partners do equal work on each exercise. Only one working at a time.

 

Rest 5 minutes, then…

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

Bear Complex† (135/93)

 

For score*

*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…

Each partner must complete their given number before tagging out to other partner to advance to next round.

†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1

 

Rest 3 minutes, then…

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

8 Calories Biked

1 Muscle-up*

2 Alternating pistols*

 

For score

*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.

 

Rest 1 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

Max Calories Rowed

 

For score

 

Mobility:

Reclined Spinal Twist

Quad Smash

Sink Mobilization

 

 

Post individual AMRAP and total scores, and experiences to comments

Wednesday, 23 January 2019

 

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters

Pull-ups

 

For Time

Compare to Tuesday, 12 August 2014

 

Skill:

Pick a few skills from Athletic Skill Sheets and work on them

 

Flexibility:

Right leg straddle

Left leg straddle

Middle straddle

 

 

Post time and experiences to comments

Friday, 11 January 2019

 

Conditioning:

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

15/12 Calories Rowed

12 Alternating Pistols

9 GHD Sit-ups

 

For score

 

…rest 3 minutes, then…

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

10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35)

10m One-arm Overhead Dumbbell Walking Lunges-Left (50/35)

20m Burpee Broad Jumps

 

For score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

2 Dumbbell Box Step-ups (24/20″)(50/35)*

2 Man-maker Push-ups (50/35)*

 

For score

*increase reps by 2 each round

 

Mobility:

Shoulder Fold

Hip Capsule

Calf Stretch

 

 

Post scores and experiences to comments

Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Wednesday, 05 December 2018

 

Skill:

Max rep Burpees in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Conditioning:

Perform 4 rounds for time of:

15/12 Calories Bike

One-arm/one-leg plank hold for 30 seconds*

15/12 Calories Rowed

One-arm/one-leg plank hold for 30 seconds*

 

*Right arm/left leg up on first. Left arm/right leg up on second.

 

Post max reps, max load, score, and experiences to comments