Monday, 09 September 2019

Congrats to the teams that competed at Midwest Fall Classic this weekend! Strong work!

 

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/65)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

 

Post results and experiences to comments

Saturday, 31 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD.

2019 Wodapalooza Online Qualifier WOD #4

150 Wall-ball shots (20/14) @ (10/9′)

75 Toes-to-bar

 

For time

 

…Rest 10:00, then…

Saved by the Barbell

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For total score

Compare to Saturday, 01 September 2018

 

Mobility:

Saddle Sit

Spine Smash

Barbell Shoulder Smash

 

 

Post results and experiences to comments

Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

 

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

 

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

 

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

 

 

Post results and experiences to comments

Wednesday, 21 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

2017 CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12-minutes of:

2 rounds of:

50′ Weighted Walking Lunges

16 Toes-2-Bar

8 Dumbbell Power Cleans

…then…

2 rounds of:

50′ Weighted Walking Lunges

16 Bar Muscle-ups

8 Dumbbell Power Cleans

…now repeat, alternating between Toes-2-Bar and Muscle-ups every 2 rounds

 

For Score

Men use 50 lbs, Women use 35 lbs

For description and standards, visit games.crossfit.com

Compare to Saturday, 04 March 2017

 

Flexibility:

Couch Stretch

Lateral Opener

Spine Smash

Barbell Biceps Smash

 

 

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

Tuesday, 30 July 2019

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

 

Endurance:

200m Run sprint

Rest 2:00*

 

7 rounds for time

*After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder.

 

Core:

Death by Hollow Hold

Every minute on the minute, add 5 seconds to a hollow hold. Start with 5 seconds, rest 55.

 

 

Post results and experiences to comments

Friday, 12 July 2019

 

Strength & Conditioning:

New MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

Post results and experiences to comments

Friday, 28 June 2019

 

Conditioning:

3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)

 

For time

 

…rest 5 minutes, then…

Strength:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead squats (95/63)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

GHD Sit-ups

 

For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…

 

 

Post results and experiences to comments

Wednesday, 26 June 2019

 

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Shoulder press

 

rest 2:00, then…

Conditioning:

Complete as many rounds and reps as possible in 15:00 of:

250m Row

20 Squats

15 Sit-ups

10 Push-ups

5 Pull-ups

 

For score

 

rest 4:00, then…

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Front squat

 

Mobility:

Couch stretch

Reclined spinal twist

Pike stretch

Overhead distraction

 

 

Post results and experiences to comments

Friday, 07 June 2019

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!

 

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

4 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Monday, 04 June 2018

 

Flexibility/Mobility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

Spine Smash

 

 

Post results and experiences to comments

Friday, 31 May 2019

 

Sprint Work:

Bike 600m (ALL OUT)

Rest 90 seconds

 

3 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)

30 Double Unders

 

4 rounds for time

Compare to Tuesday, 19 June 2018

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

Post results and experiences to comments

Tuesday, 28 May 2019

 

Endurance:

200m Sprint

Rest 1 minute

 

8 rounds for total sprint time

 

Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)

 

For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.

 

 

Post results and experiences to comments

Friday, 24 May 2019

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.

 

Conditioning:

Complete as many rounds and reps as possible in 15-minutes of:

10 Goblet Squats (72/53)

20 Speed Skips

10 Army T-Push-ups

20/16 Calories Rowed

 

For Score

 

Strength:

Pause Back Squats (3 sec. pause)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For quality

 

Mobility:

Pick any 3 stretches from the MWOD posters

 

Royal Huddleston Burpee Challenge:

Day 111

 

 

Post load, score, and experiences to comments

Friday, 17 May 2019

 

Strength:

Floor Press

1-rep max

 

For max load

 

Conditioning:

11 Front squats (135/93)

11 Toes-2-bar

 

7 rounds for time

 

 

Post results and experiences to comments