Wednesday, 12 December 2019

 

Conditioning:

Pick a WOD

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 15 August 2014

 

OR…

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

10 Overhead Squats (95/63)

10 Burpees-over-Bar

400m Run

 

For Time

 

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

Tuesday, 11 December 2018

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Back Extensions

10 Pistols

5 Muscle-ups

 

3 rounds for time

 

Stability Work:

10  Goblet Squats*

40m Kettlebell Waiter Walks (20/20)*

20 second 1-arm Low Plank (right arm up)

20 second 1-arm Low Plank (right arm up)

Rest 1 minute

 

3 rounds for quality

*Increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Saturday, 08 December 2018

 

Condition:

Partner WOD*

15 Burpee Box Overs (24/20″)

10 Cleans (135/93)

15/12 Calories Biked

12 Burpee Box Overs

8 Snatches (135/93)

12/9 Calories Biked

9 Burpee Box Overs

5 Thrusters (135/93)

9/6 Calories Biked

 

4 round for time

*Alternate exercises

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and experiences to comments

Saturday, 01 December 2018

 

Conditioning:

30 GHD Sit-ups buy-in

…then

3 rounds of:

5 Weighted Pull-ups (30/20)

10 Goblet Squats (97/62)

15/12 Calories Biked

20m Handstand Walk

…then

30 Burpee sell-out

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post loads, time, and experiences to comments

Tuesday, 27 November 2018

Conditioning:

500m row

Rest 1:00

10 rounds for time

 

…or…

MPCF Board WOD

5000m Row

For Time

Compare to Tuesday, 03 July 2018

 

Skill Work:

Pick 2-3 skills from the “Athletic Skills” sheets

 

For time, score, or completion

 

Mobility:

Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post time, skills, and experiences to comments

Monday, 19 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*Hug ball against chest

 

Strength:

Offset Back Squat (10/5)

2/2 max load*

*Perform 2 reps with offset weight on right, and then 2 reps with weight on left. Males offset with 10#, females use 5#.

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post scores, load, and experiences to comments

Monday, 05 November 2018

“APFT” performers!

 

Sprint Work:

Partner up, then…

Bike (150/135/120) Calories*

 

For Time

*(MM/MF/FF) M’s do 75 calories, F’s do 60

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)*

30 Slammers (12/8)*

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)*

30 Double Unders

…Rest 3:00, then…

Run 600m*

 

For Time

Compare to Tuesday, 26 June 2018

 

*Rx Masters 55+:

KBS (55/35)

Slammers (10/6)

OHS (55/30)

Run 400m

 

 

Post time to comments

Monday, 22 October 2018

Tara throwback from December 2014!

 

Strength Drills:

Every minute on the minute for 12 minutes perform on cycle of:

1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch*

*dropping and resetting between pulls is allowed

For Quality

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Glute-Ham Sit-up

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/63)

 

For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…

 

Flexibility/Mobility:

Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm

 

 

Post load, time, and experiences to comments

Compare to Saturday, 21 October 2017

Friday, 19 October 2018

 

Conditioning:

EMOM for 5:00 perform:

200m Row Sprint

Or…

450m Bike Sprint

 

Post slowest time

 

…Rest 10:00, then…

14 Plate Burpees (25# plate)

14 Squats

14 Hand-release Push-ups

14 Alternating Lunges

Row 500m

 

4 rounds for time

 

 

Post slowest sprint time and time to comments

Wednesday, 17 October 2018

 

Strength:

Deadlift

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

(15:00 cap)

 

Conditioning:

Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat*

 

For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats

 

…Rest 5 minutes, then…

Run 400m

8 Burpees-over-bar

Run 300m

12 Burpees-over-bar

Run 200m

16 Burpees-over-bar

 

For Time

Compare to Monday, 19 October 2015

 

Mobility:

Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side

 

 

Post max load, score, time, and experiences to comments

Saturday, 06 October 2018

Old school from October 2014!

 

Conditioning:

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

Compare to Saturday, 29 November 2016

 

Strength:

Deadlift

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Side Split – 1:00/leg

Overhead Tissue Smash – 1:30/side

Saddle Sit – 2:00

Spine Smash – 2:00

 

 

Post load and reps, score, and experiences to comments

Monday, 01 October 2018

Turner Falls and Tough Mudder = Fun weekend!

 

Conditioning:

Complete as many rounds as possible in 10-minutes of:

3 Burpee-Box-Overs

3 Deadlifts (225/155)

6 Burpee-Box-Overs

6 Deadlifts

9 Burpee-Box-Overs

9 Deadlifts

…etc, adding 3 reps to each exercise every round

 

For Score

 

…Rest 10:00, then with a running clock…

0:00-2:00 Max rep Handstand Push-ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-10:00 1-rep Max Back Squat

 

For Score

Compare to Monday, 02 October 2017

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post scores and experiences to comments

Friday, 14 September 2018

0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.

 

Conditioning:

“Sail Away”

35 Pull-ups

35 Weighted Walking Lunges (45/35)

35 GHD Back Extensions

35 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Calories Rowed

35 Knees-2-Elbows

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 17 March 2017

 

Strength:

Shoulder Press

5    reps @ 65% 1RM

3    reps @ 75%

1+ reps @ 85%

 

For max reps

(15:00 cap)

 

Flexibility:

Couch Stretch, 1:00/leg

Right leg split, 2:00

Left leg split, 2:00

Couch Stretch, 1:00/leg

 

For Quality

 

 

Post load and max reps, time, and experiences to comments

Monday, 10 September 2018

Great job to these beautiful ladies for a solid performance at the Midwest Fall Classic!

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)

 

For Time

 

…then,

Row 800m

For Time

Compare to Friday, 09 September 2016

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments