Friday, 28 June 2019

 

Conditioning:

3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)

 

For time

 

…rest 5 minutes, then…

Strength:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead squats (95/63)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

GHD Sit-ups

 

For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…

 

 

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Tuesday, 25 June 2019

Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks!

 

Endurance:

Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m

 

For time

 

Strength/Skill:

Every minute on the minute, for 7:00, perform:

1 Strict pull-up, adding 1 pull-up each minute*

 

For total reps

*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.

 

rest 3:00, then…

Every minute on the minute, for 7:00, perform:

3 Sit-up, adding 3 sit-ups each minute*

 

For total reps

*1 on minute 3, 2 on minute 6, 3 on minute 9, and so on. On last minute, 7, perform max reps. Advanced athletes start at 9.

 

 

 

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Tuesday, 18 June 2019

 

Endurance:

Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For time

 

Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)

 

For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.

 

 

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Friday, 14 June 2019

 

Strength & Conditioning:

“A Fool’s Choice”

Build WOD, then perform 5 rounds of:

*Part 1, choose one:

10 Back squats (135/93)

12 Front Squats (115/73)

14 Overhead squats (95/63)

*Part 2, choose one:

4 Bar muscle-ups

8 Chest-2-bar pull-ups

11 Pull-ups

*Part 3, choose one:

10 Hang cleans (135/93)

12 Hang cleans (115/73)

14 Hang cleans (95/63)

 

For time

*Pick one move, load and rep scheme from each part to create your “Fool’s Choice”, and then perform 5 rounds for time.

 

 

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Monday, 10 June 2019

 

Conditioning:

MPCF Board WOD’s

“Daniel”

50 Pull-ups

Run 400m

21 Thrusters (95/63)

Run 800m

21 Thrusters (95/63)

Run 400m

50 Pull-ups

 

For time

Compare to Friday, 07 October 2011

 

Or….

“Jerry”

Run 1 mile

Row 2000m

Run 1 mile

 

For time

 

 

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Friday, 07 June 2019

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!

 

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

4 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Monday, 04 June 2018

 

Flexibility/Mobility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

Spine Smash

 

 

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Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

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Saturday, 01 June 2019

 

Conditioning:

Partner WOD

“Hang in there partner”

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

5 Thruster (95/63)

5 Burpees

 

For score

*Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold has to be on the bar before the other partner can perform the round.

 

 

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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

 

 

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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

 

 

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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

 

 

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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

 

 

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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…

 

 

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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

 

 

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