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

Monday, 24 September 2018

 

Strength:

Hang Power Snatch ⇒ 3 Overhead Squats

5 rep of complex, increasing load each set. Work to a heavy load

 

For quality and load

 

Conditioning:

100 Double Unders

…then…

4 rounds of:

20 Alternating Dumbbell Clean to Overhead (50/35)

20m Alternating Overhead Dumbbell Lunges (50/35)

…then…

100 Double Unders

 

For Time

 

Mobility:

Overhead Distraction – 1:00/side

Couch Stretch – 1:00/side

Twisted Cross – 1:00/side

 

 

Post max load, time, and experiences to comments

Friday, 21 September 2018

Friday night class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

40 Calories Rowed

30 Wall-Ball Shots (14/10) at 10′

40 Pull-ups

30 Box Overs (20″)

40 Front Squats (95/65)

30 Calories on Assault Bike

 

For Time

 

Strength:

Back Squat

7-rep max

 

For max load

 

 

Post time and load to comments

Monday, 17 September 2018

 

Conditioning:

Row 250m

5 Front Squats* (175/113)

5 Bar-Over-Burpees

Row 500m

7 Front Squats

7 Bar-Over-Burpees

Row 750m

7 Front Squats

7 Bar-Over-Burpees

Row 500m

5 Front Squats

5 Bar-Over-Burpees

Row 250m

 

For Time

(18:00 cap)

Compare to Tuesday, 20 September 2016

*Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.

 

Strength:

Shoulder Press

4 x 7 @ 80%

 

For Quality

 

Flexibility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post time, load, and experiences to comments

Wednesday, 12 September 2018

 

Strength:

Deadlift

5 reps @ 65% 1RM

3 reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

(15:00 cap)

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

Compare to Tuesday, 08 September 2015

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post load, time, and experiences to comments

Tuesday, 21 August 2018

Sprints:

100m Run

Rest 30 seconds

500m Bike

Rest 1:00

200m Run

Rest 30 seconds

500m Bike

Rest 1:00

Run 300m

Rest 1:00

Bike 500m

Rest 2:00

Run 400m

Rest 1:00

Bike 500m

 

For Total Time

 

Metcon:

200 Double Unders

100 Shoulder-2-Overhead (75/53)

50 Toes-2-Bar

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

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