Saturday, 02 June 2018

 

Conditioning:

Partner WOD

Buy-in:

4 x 150m Sprints

For Time

 

…rest 2:00, then…

“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)

 

2 rounds

 

Sell-out:

40 Burpees onto a 55lb plate

 

For Time

Compare to Saturday, 04 February 2017

Equal work required on each exercise. Only one person working at a time. Both rounds will be completed, and then perform the “sell-out”. Time will stop when the last Burpee is completed.

 

Strength:

Hang Squat Clean ⇒ Jerk

1-rep max

 

For team total

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post loads, time, and experiences to comments

Tuesday, 29 May 2018

 

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Handstand Push-up

6 Kettlebell Swings (97/62)

8 Burpees*

 

For score

*max burpees on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10 Calories Biked

Rest 1:00

 

3 rounds for time

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 115

 

 

Post times and experiences to comments

Friday, 25 May 2018

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Conditioning:

Partner WOD

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

Run 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Run is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Monday, 27 November 2017

 

Royal Huddleston Burpee Challenge:

Day 111

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, load, and experiences to comments

Monday, 14 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

50 Double Unders

20 Calories Rowed

5 D-Ball Cleans (50/35)

 

For Time

 

…rest 5-7:00, then partner up and…

1000m Row

60 Toes-2-Bar

50 Synchronized Alternating Dumbbell Snatch (50/35)

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 08 August 2018

 

Sprint Work:

Partner up

Assault Bike

15 seconds each*

30 seconds each

45 seconds each

60 seconds each

…rest 1:00 from partner 2 finishing, and then go back down

 

For total calories

*10 seconds to rotate each time

 

Strength:

Shoulder Press

2-2-2-2-2-2-2-2-2-2*

Find 2RM

*Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Elevated Cat Stretch – 1:30

 

 

Post calories, max load, and experiences to comments

Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

Post time or score at cap, and experiences to comments

Tuesday, 10 April 2018

 

Bike Skill:

10 x 15 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 7 minutes of:

5 Kettlebell Swings (72/53)

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 5 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Total Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post calories, scores, and experiences to comments

Tuesday, 27 March 2018

 

Sprint Work:

Partner up, each partner bikes each calorie count (m/f)*

20/16, 30/24, 40/32, 30/24, 20/16

 

For time

*Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..

 

Conditioning:

5:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 5 minutes, then…

Perform for time:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

For score and time

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post individual scores, total score, and experiences to comments

Wednesday, 21 March 2018

 

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

 

Mobility:

Couch Stretch – 1:30/side

Banded Bully – 1:30/side

Lateral Opener – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post load, score, and experiences to comments

Tuesday, 13 March 2018

Online Judges Course: Click HERE

 

Sprint Work:

Partner up, each partner rows each distance*

100m, 300m, 500m, 300m, 100m

 

For time

*Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..

 

Conditioning:

Every 90 seconds, perform 1 round of*:

1 Burpee-Over-Bar

1 Hang Power Clean (155/103)

 

For Score

*Add one rep to each exercise, each round

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 38

 

Post time, reps, and experiences to comments

Monday, 12 March 2018

Congrats to Burris for not only getting first ring muscle-up, but getting two!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Option 2:

3-person Team WOD

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Monday, 14 March 2018

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

Saturday, 10 March 2018

Online Judges Course: Click HERE

 

Conditioning:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

Registered Games athletes Click HERE to enter your score on games site by 1900 Monday

Tuesday, 06 March 2018

Online Judges Course: Click HERE

 

Skill:

3-person team

Bike for Calories

50 seconds on, 10 second switch

12 rounds for total calories

 

Conditioning:

Every three minutes, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 Hollow rocks

20 High-Lows*

 

For Quality and Time*

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground, and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.

 

Flexibility/Mobility:

Half Straddle – 1:00/side

Middle Straddle – 1:30

Saddle Sit – 1:30

Reclined Spinal Twist – 1:00/side

Overhead Distraction w/ External Bias – 1:00/side

 

 

Post calories, time, and experiences to comments

Monday, 05 March 2018

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games WOD 18.2 & 18.2a

18.2

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

Dumbbell Squats (50/35)*

Bar-facing Burpees

18.2a

1-rep max Clean

 

Time cap is 12:00 to complete both 18.2 AND 18.2a

*Use one dumbbell for each hand.

WOD courtesy of games.crossfit.com

For full standards explanation and Masters standards, click HERE

 

Option 2:

“Burping Tacos”

6 Strict Pull-ups

18 Half Tacos

6 Bar-Over Burpees

12 Overhead Squats (75/53)

6 Back Extensions

18 Calories Rowed

 

4 rounds for time

Compare to Monday, 13 March 2017

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

Overhead Distraction w/ External Bias – 1:30/side

Barbell Biceps Smash – 1:00/side

 

Royal Huddleston Burpee Challenge:

Day 30

 

 

Post time, load, and experiences to comments