Friday, 16 October 2020

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!

Conditioning:

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

Compare to Friday, 12 July 2019

 

 

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Wednesday, 07 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

5 Sets

 

Conditioning:

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

0:30 Hollow hold

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

30 Half tacos

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

30 V-ups

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

0:30 Plank

 

For time

 

 

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Wednesday, 30 September 2020

 

Skill Work:

3 rounds:

0:30 Work to hold chin over bar in hollow hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Standing band lat pull downs

0:30 Rest

 

Conditioning:

0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible)

0:30 Rest

0:30 Max calories biked

0:30 Rest

 

7 rounds for total calories and quality of work on pull-ups

 

 

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Monday, 28 September 2020

Skill Work:

5 rounds:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

 

Conditioning:

12 Min AMRAP of:

3 Strict pull-ups*

6 Dumbbell hang clean and jerk** (50/35)

9 Dumbbell goblet squats

100m Run

 

For score

*concentrate on hollow hold while pulling

**perform 3 on one side, then 3 on the other

 

 

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Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

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Monday, 31 August 2020

Conditioning:

21-15-9 Rep rounds of

Kettlebell Swings (70/53)

Burpees

 

 

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Monday, 10 August 2020

Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience.

 

Conditioning:

Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Wednesday, 14 October 2015

 

 

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Wednesday, 05 August 2020

Conditioning:

Partner WOD

Part 1:

175 Double-unders

500m row

Partners work simultaneously on this part.  While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows

Part 2:

75 Deadlifts (225/153)

75 Toes-to-bar

While one partner performs deadlifts, the other holds their bar in hang position.  While one partner performs toes to bar, the other hangs from bar.

Partners may split reps however they would like for the deadlift and toes to bar.

 

For time

 

Accessory:

Upright dumbbell rows, 10/arm

Bent over dumbbell rows, 10/arm

2 rounds for quality of work

Chose a weight where you can perform all 10 reps unbroken and maintain form

 

 

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Monday, 20 July 2020

Strength:

Deadlift

Set 1: 6-4-2 (increasing load)

Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)

 

For score*

*Score is total weight lifted

 

Conditioning:

10 Deadlifts*

15/12 cal bike

Rest 1:30

 

5 Rounds for time

 

*increase weight each round according to the following percentages:

Round 1: 35% of 1-rep deadlift

Round 2: 37.5%

Round 3: 40%

Round 4: 42.5%

Round 5: 45%

 

 

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Friday, 26 June 2020

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Snatch

Start at 25-30% 1RM snatch

 

Post max successful load

 

Conditioning:

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

200m Run

40-ft DB Overhead walking lunges – right arm (50/35)

20 GHD sit-ups

40-ft DB Overhead walking lunges – left arm (50/35)

 

For score*

*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.

One round is worth 36 pts

 

 

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Tuesday, 09 June 2020

General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

Endurance: Partner bike/run*

Run 400m

Bike for max cals

12 rounds for time**

*While one partner runs, other bikes, then switch, so each partner runs 6 times and bikes 6 times

**take 1 sec off total time per total cals biked 

 

If performing WOD solo:

6 rounds for time of:

400m run

1200m bike

Skill:

5 sets of increasing load

5 weighted strict pull-ups

 

 

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Monday, 08 June 2020

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Overhead squats (45/33)

5 Overhead squats (75/53)

3 Overhead squats (115/78)

3 Overhead squats (155/103)

 

Strength:

Overhead Squats

5-5-5-5-5

 

For max load

 

Conditioning:

10 Toes-2-bar

15 Calories rowed

20 Wall-ball shots (25/16) @ (10/9′)

 

3 rounds for time

 

 

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Monday, 01 June 2020

Conditioning:

Partner WOD

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

20′ Handstand walk (40′ Bear crawl)

5 Chest-2-bar

5 Burpees

5 Goblet squats (72/53)

 

For score*

*Partners alternate rounds. Each round is worth 19 points (1 pt for every 5′ of HS walk or ever 10′ bear crawl).

 

Strength:

Deadlift

Every 90 seconds perform 4 connected reps*

 

Work to a heavy load

*Start at 25% of 1-rep max.

If 1RM is less than 320, increase by 20# after the first 5 sets, and then increase by 10# until failure.

If 1RM is more than 320, increase by 40# after the first 5 sets, and then increase by 20# until failure.

 

 

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Monday, 16 March 2020

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

8 Hang power cleans (45/33)

8 Shoulder-2-overhead

6 Power cleans (65/43)

6 Shoulder-2-overhead

4 Power cleans (85/53)

4 Shoulder-2-overhead

2 Power Cleans (95/63)

2 Shoulder-2-overhead

 

Strength:

Find 1-rep max of the following complex:

Clean ⇒ Hang Power Clean ⇒ Shoulder-2-Overhead

 

For max load

 

Conditioning:

50 Double unders

10 Ring dips

21 Thrusters (65/43)

50 Double unders

10 Ring dips

15 Thrusters (95/63)

50 Double unders

10 Ring dips

9 Thrusters (135/93)

 

For time

(12:00 cap)

Compare to Wednesday, 20 March 2019

 

Royal Huddleston Burpee Challenge:

Day 43

 

 

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