Wednesday, 13 November 2019

 

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

Compare to Monday, 06 November 2017

 

Strength:

Clean

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

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

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Wednesday, 30 October 2019

 

Strength:

Overhead Squat

3-3-3-3-3

@ 55-60-65-70-75% 1RM

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

Compare to Wednesday, 21 March 2018

 

Mobility:

Couch Stretch

Banded Bully

Lateral Opener

 

 

Post results and experiences to comments

Tuesday, 22 October 2019

 

Endurance:

5 rounds of:

1:00 max calories rowed

2:00 rest*

 

For total calories

*During rest, perform 7 handstand push-ups

 

Core Work:

4 rounds for time and quality:

Max L-sit hang*

20 Sit-ups

Rest 2:00

 

For total hang time

*Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this would be to allow a slight bend in the knees, to holding a chair sit position. One you can no longer hold the leg/knees up, drop from the bar and immediately perform 20 anchored sit-ups, and the rest 2:00. Repeat 3 more times.

 

 

Post results and experiences to comments

Tuesday, 15 October 2019

 

General Warm-up:

Bike 600m

6 Samsons

8 Half tacos

6 Army T-push-ups

8 Squats

 

2 rounds for quality (increase intensity each round)

…then…

350m Ski for time

 

Endurance:

Bike 1:00 for calories

Rest 2:00*

 

5 rounds for total calories

*During the rest, perform 35 double unders

 

Core:

Death by Hollow hold

Every minute on the minute, add 10 seconds to the plank hold. Continue until failure to hold. Minute 1 hold for 10 seconds, and then rest for 50. Minute 2 hold for 20 seconds, rest for 40. Continue until you hold for all 60.

Rest 1:00, then…

Death by Plank hold

Every minute on the minute, subtract 10 seconds from the plank hold. Start at 60 second hold, rest for 10 seconds, hold for 50 seconds. Rest for 20 seconds, hold for 40 seconds, and so on completion.

 

 

Post results and experiences to comments

Monday, 14 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Option 1:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

If you are registered, don’t forget to post score to Games site by 1900.

Option 2:

Complete as many rounds and reps as possible in 25 minutes of:

12 Box jumps (30/24)

16 One-arm dumbbell overhead squats (50/35)*

20 GHD Sit-ups

 

For score

*Equal work required

 

Post results and experiences to comments

Saturday, 12 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site for validation.

Saturday, 05 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

Part 1:

With a 12-minute cap:

2ooom Blind row*

20 Synchronized burpees-over-bar

20 Synchronized toes-2-bar

…rest 2:00, then…

Part 2:

With a 6:00 cap:

5-10-15 rep rounds† of:

Pull-ups

Thrusters (95/65)

…rest 2:00, then…

Part 3:

5:00 to find 1-RM hang squat clean

…rest 2:00, then…

Part 4:

With a 9:00 cap:

2 x 200m Sprints

100 Speed skips

50 Dumbbell snatches (50/35)

2 x 150m Sprints

50 Double unders

30 Dumbbell snatches

…rest 2:00, then…

Part 5:

10-8-6-4 rep rounds of:

Partner deadlift (315/265/215)

Bar muscle-ups

 

For time

Equal work required. One at a time working, except during synchro and hang squat cleans.

*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.

†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.

 

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

 

 

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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