Friday, 21 June 2019

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

Compare to Wednesday, 03 October 2018

 

Flexibility:

Olympic Wall Squat

Middle Split

Side Straddle

Twisted Cross

 

 

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Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

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Wednesday, 29 May 2019

 

Conditioning:

100 Calories rowed

50 Burpee pull-ups

50 Calories rowed

25 Burpee pull-ups

 

For time

 

Mobility:

Reclined spinal twist

Twisted cross

Eye of the needle

 

 

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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.

 

 

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Tuesday, 21 May 2019

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.

 

Conditioning:

20/16 Calories rowed

20 Burpees

 

5 rounds for time

 

Skill:

Handstand and Pistol progressions

 

Mobility:

Hip capsule

Reclined spinal twist

Twisted cross

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

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Wednesday, 08 May 2019

 

Conditioning:

MPCF Board WOD

“Crippler”

400m Walking Lunges

 

For Time

Compare to Tuesday, 16 December 2014

 

Flexibility/Mobility:

Saddle Stretch

Quad Smash

Overhead with External Rotation Bias

Hip Capsule

 

Royal Huddleston Burpee Challenge:

Day 95

 

 

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Tuesday, 09 April 2019

 

Endurance:

600m Sprint*

Rest 3:00

3 rounds for time

*If you have a vest (20/14), wear it

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand push-ups

7 Burpees

9 GHD sit-ups

 

For score

 

Mobility:

Quad smash

Pike stretch

Reclined spinal twist

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

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Monday, 08 April 2019

 

Conditioning:

21-15-9 rep rounds* of:

Overhead squats (115/73)

Chest-2-bar pull-ups

Burpee box overs (20″)

 

For time

*Run 400m at the end of each round

 

Mobility:

Overhead distraction

Shoulder fold

Twisted Cross

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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Tuesday, 02 April 2019

Skill:

Push-ups and Pistols

 

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

10 Partner pistols

10 Synchronized push-ups

400m Run w/ wall-ball (20/14)

 

For score

 

Flexibility:

Saddle sit

Pike stretch

Half straddle

 

 

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Monday, 01 April 2019

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 15 October 2018

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

 

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Monday, 25 March 2019

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

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

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

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Saturday, 23 March 2019

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

 

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Wednesday, 20 March 2019

Strength:

Floor Press

5 reps @ 60%

3 reps @ 70%

Max reps @ 80%

 

For score

Formulate estimated 1-RM from result of Monday, 28 January 2019

Score is reps x (80% weight)

 

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

 

 

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Tuesday, 05 March 2019

Online Judges Course: Click HERE

Tuesday 0630 class is cancelled. Sorry for any inconvenience. 

 

Endurance Skill:

Row Sprints

4 minutes for calories

Rest 4 minutes

3 minutes for calories

Rest 3 minutes

2 minutes for calories

Rest 2 minutes

1 minute for calories

Rest 1 minute

30 seconds for calories

 

For total calories

 

Conditioning:

Every minute on the minute, perform the following:

3 Handstand Push-ups

1 Box Over (24/20″)*

 

*Add 1 Box over each minute until failure to complete in the given minute. HSPU’s remain 3 every round.

For score

 

 

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