Friday, 15 February 2019

Pre-lift piano lessons!! 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/53)

Box Jumps (20″)

Push Press (75/53)

 

3 rounds for score*

Compare to Wednesday, 15 March 2017

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

*If you feel like you have been a “bad boy” or “bad girl”, you are welcome to punish yourself with the “Championship Edition”…5 rounds for time!!

 

Flexibility/Mobility:

Plantar Surface Mobilization

Side Straddle

Banded Bully

 

 

Post score and experiences to comments

Wednesday, 13 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

40-30-20-10 rep rounds of:

Single Unders

Butterfly Sit-ups

 

…Rest 2:00, then…

6-9-12-15 rep rounds of:

Kettlebell Swings (53/35)

Wall-Ball Shots (25/16) @ (11/10′)

 

For Time

(16:00 cap)

 

Strength:

Deadlift

Starting at 20% of 1RM, every 75 seconds perform 2 connected reps. Then add 5% every round until failure.

 

For max load

 

 

Post time, max load, and experiences to comments

Tuesday, 12 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Endurance Skill:

Bike Pacing

3:00 Max Calories

Rest 3:00

2:00 Max Calories

Rest 2:00

1:00 Max Calories

Rest 1:00

0:30 Max Calories

 

For total calories

 

Conditioning:

15-12-9 rep rounds of:

4″ Deficit Handstand Push-ups

Army T-Pushups

Weighted Ring Dips (35/20)

 

For time

 

Flexibility:

Right Leg Split

Left Leg Split

Middle Split

Pike

 

 

Post calories, time, and experiences to comments

Monday, 11 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Shoulder Press

5 reps at 70%

3 reps at 80 %

Max reps* at 90%

 

For score

*Reps can be connected, but no bouncing.

 

Conditioning:

1000m Row

…then 3 rounds of:

21 Deadlifts (135/93)

15 Burpees-over-Bar

9 Push Jerks (135/93)

 

For time

 

Mobility:

Twisted Cross

Shoulder Fold

Spine Smash

 

 

Post load, time, and experiences to comments

Friday, 08 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

50 Double Unders

10 Dumbbell Thrusters (50/35)

15/12 Calories Biked

20 Toes-2-Bar

 

4 rounds for time

 

Strength:

Back Squats

5 reps at 60%

3 reps at 70%

max reps at 80%

 

For max reps

 

Mobility:

Hip Capsule

Spine Smash

Super Friend Shoulder Extension

Quad Smash

 

 

Post time, load and reps, and experiences to comments

Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Skill:

4-person Team

4000m Row*

 

For Time

*Rotate each 500m or 250m

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

Flexibility:

Right side split

Left side split

Center split

Butterfly

Pike

 

2 rounds for quality

 

 

Post times and experiences to comments

Monday, 04 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Hang Squat Clean

1-rep max

Every 90 seconds, perform 1 rep. Start with an empty bar, No More Than 20% of 1RM HPC. Increase by 5% of HPC each round.

 

Conditioning:

“WOD 3”

Row 250m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Row 250m

 

For Time

Compare to Tuesday, 01 March 2016

 

Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post max load, time, and experiences to comments

Tuesday, 15 January 2019

 

Skill:

Treadmill Sprints

200m

rest 1:00

200m

rest 1:00

400m

rest 2:00

400m

rest 2:00

200m

rest 1:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

3 Ring Dips*

6 Kettlebell Swings (72/53)*

9 Abmat Sit-ups

 

For score

*Rx+ do weighted ring dips (45/30) and KB’s at (97/62)

 

Mobility:

Saddle Sit

Low Dragon

Butterfly

 

 

Post sprint time, score, and experiences to comments

Tuesday, 18 December 2018

0630 class Tuesday is cancelled this week.

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 5 minutes

Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Push Jerk

1-rep max cycle

 

For Load

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post score, load, and experiences to comments

Monday, 26 November 2018

 

Conditioning:

Partner WOD

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

4 Strict Pull-ups

10/8 Calories Rowed

8 Alternating Pistols

10/8 Calories Biked

12 Sit-ups

 

For Score

*Partner alternate exercises

 

…Rest 8 minutes…

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

100m Row

5 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

5 Burpees-over-Dumbbell

 

For Score

*Partners alternate rounds

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post scores and experiences to comments

Tuesday, 06 November 2018

 

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Monday, 11 June 2018

Strength & Conditioning:

Part 1:

Partner up, then complete as many rounds and reps as possible in 7 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 3 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Monday, 29 October 2018

 

Strength Drills:

0:00-2:00

5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*

2:00-4:00

4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*

4:00-6:00

3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*

6:00-8:00

2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*

8:00-9:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*

9:00-10:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

 

For Quality

*dropping and resetting between pulls is allowed

 

Conditioning:

Partner WOD

“Make-up and Break-up”

Part 1:

Death by EMOM:

1 Synchronized Power Jerk (135/93)

1 Burpee

 

For Score

Every minute, add 1 rep of each. Continue this process until the partner group fails to finish within the minute.

Synchronized is defined as being in the front rack at the start of each rep and pausing in the finish position at the same time.

 

…Rest 2:00, then…

Part 2:

6 rounds, alternating partners*, of:

5 Squat Cleans (135/93)

7 Pull-ups

200m Row

 

For Time

*While one partner is completing a round, the other partner must hold a low plank while the other is working.

 

Flexibility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Pike Stretch – 1:00

Butterfly – 1:00

Spine Smash – 2:00

 

 

Post time and experiences to comments

Friday, 05 October 2018

“Before and After”

 

Conditioning:

“Row in, Blast out”

1000m Row

…then

3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)

…now

15 Body Blasters*

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

Compare to Tuesday, 04 October 2016

 

Strength:

Push Press

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95%

 

For Quality

 

Flexibility/yoga poses:

Thread the Needle – 1:00/side

Twisted Monkey – 1:00/side

Pigeon – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post time and experiences to comments

Tuesday, 25 September 2018

 

Bike Sprints:

Partner up

2 x 400m*

2 x 600m

2 x 800m

2 x 600m

2 x 400m

 

For Time

*one sprint each partner at each distance

 

Conditioning:

HERO WOD

“Coffland”

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run

30 Push-ups

 

For Time

WOD courtesy of crossfit.com

 

Mobility:

Wrist Stretch – 1:00/arm

Saddle Sit –  2:00

 

Post time and experiences to comments