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

Tuesday, 10 July 2018

 

Sprints:

100m run

Rest 1:00

200m run

Rest 2:00

300m run

Rest 3:00

400m run

Rest 3:00

300m run

Rest 2:00

200m run

Rest 1:00

100m run

 

For Time

 

Conditioning:

Bike 30/24 Calories

…then

2 rounds of:

21 Box Overs (20/16″)

7 Kipping Pull-ups

15 Box Overs (24/20″)

5 Strict Pull-ups

9 Box Overs (30/24″)

3 Weighted Pull-ups (30/15#)

…then

Bike 30/24 Calories

 

For Time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

10 Skin-tthe Cats

 

 

Post times and experiences to comments

Tuesday, 26 June 2018

Sprint Work:

Partner up, then…

Bike 150 Calories*

 

For Time

*equal work

 

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 Wednesday, 26 June 2013

 

*Rx Masters 55+:

KBS (55/35)

Slammers (10/6)

OHS (55/30)

Run 400m

 

 

Post time to comments

Wednesday, 20 June 2018

Conditioning:

“Free”

200m Run

7 Clean & Jerks (135/93)*

76 Double Unders

13 Handstand Push-ups

56 Sit-ups

 

3 rounds for time

*Masters 55+ Rx (95/63)

Compare to Wednesday, 03 July 2013

 

 

Post time to comments

Tuesday, 19 June 2018

 

Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds

 

5 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders

 

4 rounds for time

(20:00 cap)

Masters 55+ (35/25)

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

Post Max Load, Time, and Experiences to comments

Monday, 18 June 2018

Conditioning:

“Crazy Train”

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run

 

For Time

 

Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)

 

 

Post time to comments

Friday, 15 June 2018

 

Strength:

Power Clean

3-3-3-3-3

 

For Max Load

 

Conditioning:

“All of Me”

10 Handstand Push-ups

20 Squats

30 Double Unders

20 Abmat Sit-ups

10 Kettlebell Push-ups

…rest 2 minute

 

4 rounds for time

Give your “All” each round.

Compare to Friday, 05 June 2015

 

Flexibility:

Hold Pike Sit – 2:00

Hold Side Straddle – 1:30/side

Hold Couch Stretch – 2:00 each side

 

 

Post time and experiences to comments

Tuesday, 12 June 2018

 

Skill:

Row Sprints:

500m Row at 90% PR pace*

Rest 2:00

500m Row*

Rest 2:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“What’s in a name?”

 

5 Handstand Push-Ups

10 Box Overs (24/20″)

15 Unanchored Sit-ups*

 

10 rounds for time

Compare to Tuesday, 11 June 2013

*Unanchored sit-up standard: flat hands hit the floor between your legs

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

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