Monday, 20 May 2019

 

Conditioning:

MPCF Board WOD

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Wednesday, 29 March 2017

 

Or…

“Mary”

Complete as many rounds and reps as possible in 20 minutes of:

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Friday, 10 May 2013

 

Flexibility:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

Post results and experiences to comments

Friday, 26 April 2019

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.

 

Conditioning:

3 rounds of:

20 Double Unders

3 Clean and Jerks (185/123)

6 Sit-ups Slammers (20/14)

12 Barbell Push-ups*

Rest 1:00†

 

…Run 800m and rest for a total of 9 minutes, then…

3 rounds of:

12 Barbell Push-ups*

6 Sit-ups Slammers

3 Clean and Jerks

20 Double Unders

Rest 1:00†

 

For Time

*Burpees-over-bar can be substituted

†Rest between rounds, but not after the 3rd round.

 

Royal Huddleston Burpee Challenge:

Day 83

 

 

Post results and experiences to comments

Monday, 22 April 2019

NEW Gear! Place orders now!

 

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds† for score

†One minute rest between rounds.

Compare to Monday, 18 February 2019

 

Strength:

Back Squat

5 reps at 65%

3 reps at 75%

Max reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

Royal Huddleston Burpee Challenge:

Day 79

 

 

Post results and experiences to comments

Friday, 19 April 2019

 

Conditioning:

“Sensational Sevens”

7 Calories biked

7 Strict pull-ups

7 Kettlebell thrusters (53/35)

7 Plate push-ups*

7 Deadlifts (225/153)

7 GHD Sit-ups

7 D-ball cleans (100/80)

49 Double Unders

 

7 rounds for time

*One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only thing that touches.

 

Mobility:

Hip capsule

Twisted cross

Saddle sit

 

 

Post results and experiences to comments

Tuesday, 16 April 2019

 

CFE:

800m run sprint

Rest 4:00

1000m row sprint

Rest 3:00

400m run sprint

Rest 2:00

500m row sprint

 

For total sprint time

All sprints are ALL OUT efforts

 

Conditioning:

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

1 Ring Dips*

2 Grasshoppers*

3 Double Unders*

 

For score

*Add 1 RD, 2 Grasshoppers, and 3 Double Unders each round. Rd 1: 1,2,3; Rd 2: 2,4,6; Rd 3: 3,6,9; etc…

 

 

Post results and experiences to comments

Friday, 15 March 2019

 

Conditioning:

10/8 Calories rowed

10 Deadlifts (50% 1RM)*

10/8 Calories rowed

8 Deadlifts (60% 1RM)

10/8 Calories rowed

6 Deadlifts (70% 1RM)

10/8 Calories rowed

4 Deadlifts (80% 1RM)

10/8 Calories rowed

Max rep Deadlifts* (90% 1RM)

 

For Time

*Only one bar used. Athlete must change weights. 90% must be unbroken, “touch and go”, pausing at top of lift is authorized.

 

2019 CrossFit Games Open WOD 19.4 (Night class option ONLY)

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Mobility:

Spine smash

Reclined spinal twist

Left straddle

Right straddle

 

 

Post results and experiences to comments

Monday, 28 January 2019

Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year CrossFit anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the old plan!! Week one was: “Baseline” on Monday, “Fran” on Tuesday, “Kelly” on Wednesday, “CrossFit Total” on Thursday, and “Fight Gone Bad” on Friday!! How did all of you survive?!?! HAHA Here is to another 10 years!

 

Strength:

Floor Press

5-5-5-5-5

 

For max load

Compare to Monday, 10 July 2017

 

Conditioning:

25 D-Ball Front Squats (100/80)

…then…

15-12-9 rep rounds of:

Calories Biked

Body Blaster*

Box Overs (30/24″)

 

For Time

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

 

Mobility:

Overhead Distraction

Sink Mobility

Reclined Spinal Twist

 

 

Post max load, time, and experiences to comments

Monday, 21 January 2019

 

Strength:

Thrusters

3-rep max*

 

For max load

*Must be connected. If you need to rest between reps, you must rest at top, full extension.

 

Skill:

Pull-ups*

5-5-5-5-5

 

For quality

*Reps should be connected

 

Conditioning:

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

2 Burpees*

2 Hollow Body Rocks*

10/8 Calories Rowed

 

For score

*Add 2 reps every round

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post max load, score, and experiences to comments

Monday, 14 January 2019

Can you find what is abnormal about this picture? 😉

 

Strength:

Back Squats

5 reps @ 70%

3 reps @ 80%

Max reps at 90%

 

Conditioning:

5 Wall-Ball Shots (25/16) @ (11/10′)

10 Toes-2-Bar

15/12 Calories Rowed

30 Double Unders

 

4 rounds for time

 

Flexibility:

Couch Stretch

Calf Stretch

Pike Stretch

 

 

Post load and reps, time, and experiences to comments

Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Monday, 07 January 2019

 

Strength:

Shoulder Press

3-3-3-3-3-3*

 

For max load

*Pause between each rep as to have a dead start every rep. Do not connect reps.

Conditioning:

20-10-5 rep rounds of:

Front Squats (115/73)

Toes-2-Bar

Deadlift (225/143)

Chest-2-Bar Pull-ups

 

For time

(15:00 cap)

Only use one bar. Change weights each round.

 

Mobility:

Sink Mobilization

Quad Smash

Spine Smash

 

 

Post load, time, and experiences to comments

Wednesday, 02 January 2019

 

Strength:

Overhead Squats

5 @ 60% 1RM

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Conditioning:

21-15-9 rep rounds of:

Calories rowed

Back Squats (135/93)*

Pull-ups

 

For time

*No racks. Must clean the barbell, and place it in the back rack. No dumping the bar off the back.

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post loads, time, and experiences to comments

Friday, 21 December 2018

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

 

Conditioning:

Run 400m

15 Clusters* (75/53)

10 Burpees-over-Bar

 

5 rounds for time

*Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead.

Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Quad Smash – 1:30/leg

 

 

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Wednesday, 19 December 2018

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

 

Conditioning:

Pick a MPCF Board WOD

Which ever you picked 2 weeks ago, do the opposite this week!

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments