Monday, 20 August 2018

Quality time at MP. 🙂

 

Strength:

Shoulder Press

6 reps @ 70%

5 sets for quality

 

Metcon:

600m run

30 Grasshoppers

15 Hang Power Cleans (185/123)

 

3 rounds for time

 

Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Half Twisted Up Cross – 30 seconds/side

Half Twisted Down Cross – 30 seconds/side

Low Fragon – 1:30/side

 

 

Post load used, time, and experiences to comments

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Tuesday, 24 July 2018

Throwback Tuesday, November 2015

 

Sprints:

200m Run

Rest 1:00

400m Run

Rest 2:00

600m Run

Rest 3:00

400m Run

Rest 2:00

200m Run

 

For Total Sprint Time

 

Conditioning:

70 Calories Rowed

40 Wall-Ball Shots (25/16) @ (10/9′)

20 Handstand Push-ups

10 Muscle-ups

 

For Time*

*can partition anyway needed

 

 

Post times and experiences to comments

Tuesday, 17 July 2018

 

Sprints:

125m row

Rest 1:00

250m row

Rest 2:00

375m row

Rest 3:00

500m row

Rest 3:00

375m row

Rest 2:00

250m row

Rest 1:00

125m row

 

For Total Time

 

Conditioning:

Every three minutes on the minute, for 15 minutes perform:

12/9 Calories Biked

20 High-Lows*

10 Alternating Dumbbell Clean-2-Overhead (50/35)

5 Burpee-over-Dumbbell

 

For Score

*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.

 

Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time, score, and experiences to comments

Wednesday, 11 July 2018

Happy birthday Danny! Flashback to 2010!

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

 

Strength:

Option 1:

Make-up a missed 1-RM

 

For max load

 

Option 2:

Pick a lift from the following list and find a 4-RM

Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat

 

For max load

 

Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, lift and load, and experiences to comments

Friday, 18 May 2018

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

 

Conditioning:

Every 3 minutes on the minute for 18 minutes perform:

150m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*

 

For Score

*Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

 

Strength:

Deadlift

5-5-3-3-2-2-1-1+

Starting @ 50% 1RM, increasing by 5% each set

 

For max reps at 1+ (85%)

 

Flexibility/Mobility:

Saddle Stretch – 2:00

Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 104

 

 

Post score, load and reps, and experiences to comments

Tuesday, 15 May 2018

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

 

Sprints:

Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed

 

For total sprint time

 

Conditioning:

Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols

 

For Score

 

Strength:

Snatch ⇒ Hang Snatch

1-rep max complex

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post time, score, load, and experiences to comments

Friday, 04 May 2018

 

Strength:

Front Squat

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

 

For Max Reps on last set

 

Conditioning:

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

2 Muscle-ups

5 T-Push-ups

10 Shoulder Touches

20 Double Unders

 

For Score

 

Flexibility:

2 rounds:

10 Sit-up to Pike

Hold Pike sit – 1:00

10 Sit-up to Straddle

Hold Straddle – 1:00

 

 

Post max reps, score, and experiences to comments

Tuesday, 01 May 2018

 

Sprint work:

100m Sprint

Rest 90 seconds

 

7 rounds for time

 

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

 

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, score, and experiences to comments

Friday, 27 April 2018

 

Strength:

Power Clean to 5-rep max Front Squat

 

For max load

 

Conditioning:

15/12 Calories Biked

12 GHD Sit-ups

9 D-Ball Cleans (100/80)

6 Wall Climbs

 

4 rounds for time

 

Mobility:

Olympic Wall Squat – 2:00

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

Reclined Spinal Twist – 1:00/side

 

 

Post max load, time, and experiences to comments

Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

Post score and experiences to comments

Monday, 23 April 2018

 

Strength & Conditioning:

4 thrusters (135/95)

3 muscle-ups

8 thrusters (135/95)

6 muscle-ups

12 thrusters (135/95)

9 muscle-ups

 

For time

 

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

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

Cat Stretch – 2:00

 

 

Post time or score at cap, and experiences to comments

Friday, 13 April 2018

 

Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Jerk

Complex 1-rep max

(18:00 cap)

 

Conditioning:

“Time to pay…almost”

600m Run

40 Sit-up Slammers (12/8)

20 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

20 Wall-Ball Shots

40 Sit-up Slammers*

600m Run

 

For Time

Similar to Saturday, 22 April 2017

(18:00 cap)

*Original WOD called for KBPU. Coach subconsciously made an on the spot call to repeat slammers while he was writing the WOD on the board. Expect the unexpected!

 

Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post max load, time, and experiences to comments

Tuesday, 03 April 2018

 

Sprint Work:

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

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

 

For time

*Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc..

Strength:

Behind the Neck Jerk

2-2-2-2-1-1-1-1-1-1-1…

For max load

Start at 25% Jerk, increase by 10% through the first 1, and then increase by 5% until max is reached.

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Elevated Cat – 1:30

Half Straddle – 1:30/side

 

 

Post row time, max load, and experiences to comments

Monday, 02 April 2018

 

Skill:

Practice 10 minutes on:

Pistol Progressions 1234

 

For Quality

 

Conditioning:

“Strictly Speaking”

100 Double Unders

20 Strict Handstand Push-ups

25 V-ups

30 Burpee Box Jumps (24/20″)

30 Calories Rowed

25 meters Overhead Walking Lunges (45/35)

20 Strict Pull-ups

100 Speed Skips

 

For Time

Compare to Tuesday, 07 April 2015

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post time and experiences to comments