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

Tuesday, 04 September 2018

 

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Metcon:

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

4 Strict Pull-ups

8 Army T Push-ups

12 Alternating Pistols

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Banded Hamstring Stretch – 1:00/side

Overhead Tissue Smash – 1:00/side

 

 

Post time, score, and experiences to comments

Saturday, 01 September 2018

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post score and experiences to comments

Tuesday, 28 August 2018

 

Sprints:

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 2:00

Bike 1200m

Rest 2:00

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

 

For Time

 

Strength & Conditioning:

2 Muscle-ups

7 Thrusters (135/93)

14 GHD Sit-ups

 

3 round for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Half Straddle – 1:30/side

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

 

Post times and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Wednesday, 15 August 2018

 

Conditioning:

Perform 9-15-21 rep rounds of:

Clean & Jerk (155/103)

GHD Sit-ups

Burpees

Row 400m

 

For Time

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Saddle Sit – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 14 August 2018

 

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Metcon:

60-30-15 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

40-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

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

Friday, 10 August 2018

 

Metcon:

Complete as many rounds and reps as possible in 15-minutes of:

10 Sit-up Slammers (14/10)

5 Power Snatches (115/73)

15/10 Cal Bike

 

For Score

 

…rest 2:00, then…

600m Row

 

For time

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Side Straddle – 1:30/side

Middle Splits – 1:30

Pike – 1:30

 

 

Post score, time, and experiences to comments

Tuesday, 07 August 2018

Congrats to CrossFit Mayhem Freedom on winning the 2018 CrossFit Games Team! This is their 3rd win in the last 4 years!

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.

 

Sprints:

15/12 Calorie Rowed

Rest 1:30

25/20 Calorie Rowed

Rest 3:00

35/28 Calorie Rowed

Rest 3:00

25/20 Calorie Rowed

Rest 1:30

15/12 Calorie Rowed

 

For Total Sprint Time

*Go hard when on the rower

 

Conditioning:

“Kelleny”

1 round of “Kelly”

1 round of “Helen”

1 round of “Kelly”

 

For Time

1 round of Kelly is:

Run 400m

30 Box Jumps (24/20″)

30 Wall-Ball Shots (20/14) @ (10/9′)

 

1 round of Helen is:

Run 400m

21 Kettlebell Swings (53/35)

12 Pull-ups

 

 

Post times to comments

Monday, 06 August 2018

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games! 

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.

 

Conditioning:

3 Power Cleans (205/133)

6 Strict Handstand Push-ups

9 Toes-2-Bar

 

10 rounds for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post time and experiences to comments

Wednesday, 01 August 2018

 

Strength:

10:00 to work up to a heavy 4-rep…

Overhead Squat

 

For quality at load

 

Conditioning:

With a running clock, perform:

500m Row for time

…rest until 10:00 on the clock, then…

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

20 Power Cleans (185/123)

40 Burpee Box Overs (24/20″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Barbell Shoulder Smash – 1:30/side

Spine Smash – 2:00

 

 

Post load, time and experiences to comments

Wednesday, 25 July 2018

Strength:

Shoulder Press

3-rep max

(12:00 cap)

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Thursday, 02 June 2011

 

Flexibility:

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

Posterior Chain Floss – 1:30/side

 

 

Post max load, time, and experiences to comments