Wednesday, 21 April 2021

Solving world problems between metcons 🙂

Conditioning:

12/9 Calories bike

12m Handstand walk

12 Kettlebell goblet squats (72/53)

12 GHD sit-ups

 

3 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Wednesday, 19 August 2020

 

 

Post results and experience to comments

Friday, 16 April 2021

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

For score

 

Strength:

1-rep max Clean

 

For max load

Compare to Wednesday, 15 January 2020

 

 

Post results and experience to comments

Saturday, 27 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

 

Post results and experiences to comments

Friday, 26 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

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

2 rounds of:

15 Back-extensions

15 Double dumbbell clusters (35/25)

200m Run

2 rounds of:

15 “Perfect” push-ups

15 Anchored sit-ups

400m Run

 

For score

 

Option 2:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

 

Post results and experiences to comments

Wednesday, 03 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Friday, 04 September 2020

 

For load

 

 

Post results and experience to comments

Friday, 26 February 2021

Old school lifting from 2018!

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill:

4 reps of 1 Strict pull-up + 5 sec hold at top

Rest 1:00

4 Sets for quality

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 07 August 2020

 

 

Post results and experiences to comments

Friday, 19 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

0845 class is canceled for today only. Sorry for any inconvenience.

 

Skill:

5 Tempo ring rows @ 3-0-3-0 pace

1:00 Rest

10 Double kettlebell L-sit strict press

1:00 Rest

 

4 Sets

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

 

Post results and experiences to comments

Monday, 01 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 02 November 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post results and experiences to comments

Friday, 02 October 2020

 

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Conditioning:

Partner WOD, equal work

2 Min AMCAP row

…2 minute rest, then…

 

2 rounds for time of:

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

 

2 Min AMCAP bike

 

For total calories and time

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

…rest 1-2 minutes, then…

Max reps at 85%

 

For quality and max reps

 

 

Post results and experiences to comments

Friday, 04 September 2020

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Wednesday, 19 June 2019

 

 

Post results and experience to comments

Wednesday, 26 August 2020

Conditioning:

Partner WOD

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

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 14 November 2018

 

 

Post score, max load, and experiences to comments

Wednesday, 19 August 2020

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

2 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Friday, 07 June 2019

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

Friday, 07 August 2020

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

3 rounds for score


Strength:

Front Squat

1-rep max

 

For max load

Compare to Wednesday, 03 April 2019

 

Flexibility:

Couch stretch

Middle straddle

Spine smash

 

 

Post results and experiences to comments