You are here: Home / Archives for 16-20 min

Friday, 26 January 2024

25 January 2024 by 7 Comments

Join us today, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

 

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.

 

Conditioning:

Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar

 

6 rounds for time*

*If you have a vest (20/14), wear it.

Compare to Monday, 12 August 2019

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Hero WOD, Lifting

Wednesday, 24 January 2024

23 January 2024 by 11 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as possible in 20-minutes of the following:

1000m Bike or 400m ski

50-ft Single-arm dumbbell overhead walking lunge (right) (50/35)

20 Toes to bar

50-ft Single-arm dumbbell overhead walking lunge (left) (50/35)

20 Lateral burpees over dumbbell

20 Alternating dumbbell snatches (50/35)

 

For score

*Every 10m is a rep on machines. Every 5-ft is a rep on the lunges.

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Monostructural

Tuesday, 23 January 2024

22 January 2024 by 7 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Complex: 1 Power snatch ⇒ 1 Hang power snatch

1 Complex @ 60% of 1-Rm snatch

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 75%

 

For quality

 

Conditioning:

18/14 Calories biked/rowed/skied*

70 Double unders

18/14 Calories biked/rowed/skied*

1:00 Rest

 

5 Rounds for time

(19:00 cap)

*Athlete must row twice, bike twice, and ski once

 

 

Post results and experiences to comments

Filed Under: 16-20 min, CFE, Couplet/Triplet, Lifting, Monostructural

Friday, 19 January 2024

18 January 2024 by 9 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

10 Toes to bar

25-ft Handstand walk

10 Ground to overhead* (95/63)

Rest 2:00

 

8 rounds for time

*Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Friday, 05 January 2024

4 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

4 Bar muscle-ups

20 Double unders

8 Strict handstand push-ups

20 Double unders

12 GHD sit-ups

20 Double unders

 

4 rounds for time

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Gymnastics WOD, Hybrid, Monostructural, Skill

Wednesday, 20 December 2023

19 December 2023 by 9 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Strength:

Every 2-minutes perform:

Pause Front Squat + 1.25 Front Squat

4 sets performed at 62, 67, 72, 77%

…immediately followed by (maintaining EMOM)…

1 Front squat @ 82%

1 Front squat @ 87%

1 Front squat @ 92%

 

For quality

 

Conditioning:

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

Total calories (bike/ski/row)

 

For score

*At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP:

5 Double DB shoulder to overhead (2×70/50)

10 Double DB Deadlifts

50-ft Double DB Farmer Carry

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, CFE, Couplet/Triplet, EMOM, Lifting, Monostructural, Strength/Speed

Friday, 15 December 2023

14 December 2023 by 5 Comments

MP CrossFit Christmas Party 2023! What fun with our Ape Nation!

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Strength:

Shoulder Press

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85%

 

For quality

 

Conditioning:

12 Wall walks

12 Power cleans (115/73)

10 Wall walks

10 Power cleans (135/93)

8 Wall walks

8 Power cleans (155/103)

6 Wall walks

6 Power cleans (185/123)

4 Wall walks

4 Power cleans (205/143)

2 Wall walks

2 Power cleans (225/153)

 

For time

(23:00 cap)

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Lifting, Strength/Speed

Wednesday, 13 December 2023

12 December 2023 by 6 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Skill:

10 Tempo* GHD back extensions

0:30 Glute bridge hold

1:00 Rest

 

3 Sets for quality

*Tempo is 3 second up, 1 second hold, 3 second down

 

Conditioning:

12 Double dumbbell deadlifts (2 x 50/35)*

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

12 Double dumbbell deadlifts

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

4:00 Rest

 

3 Rounds for work time each round

*Use same dumbbells for all dumbbell movements

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Couplet/Triplet, Hybrid, Monostructural, Skill

Tuesday, 05 December 2023

4 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Skill:

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Conditioning:

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

5-10-15-20-25…

Toes-to-bar/GHD sit-ups*

15 Overhead squats (95/63)

75 Double unders/Crossover single unders*

 

For score

*On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Monday, 20 November 2023

19 November 2023 by 6 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

“Incredible Hulk”

As many reps as possible in 20-minutes of the following:

5 Deadlifts* (115/73)

5 Hang power cleans

5 Front squats

5 Push-press

5 Back squats

 

For score

*use same barbell and weight throughout workout

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Hybrid, Lifting, Strength/Speed

Wednesday, 18 October 2023

17 October 2023 by 5 Comments

Congratulation to MP’s Justin Carpenter and Brian Flynn for competing at Midwest Fall Classic! Ape Strong!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Partner WOD*

50 Double dumbbell box step overs (2 x 35/25)(24/20″) (Partner must hang from rig while other partner works)

50 Wall ball shots (20/14)(10/9′)(Partner must hold both dumbbells in suitcase hold while other partner works)

50 Double dumbbell hang clean and jerks (5 pull-ups from each athlete every time you break)

50 Double dumbbell deadlifts (5 pull-ups from each athlete every time you break)

20 Single-arm devil press (5 pull-ups from each athlete every time you break)

 

For time

(20-minute cap)

 

….Immediately into….

 

3:00 Max reps bar muscle ups (2 points each) or max reps burpee pull-ups (1 point each)

*Partners may split reps in the chipper and in the 3:00 max reps however they choose.

 

…Rest 5:00 and then…

 

In same partner group, perform

5-minute max calories biked

 

For score

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Friday, 29 September 2023

28 September 2023 by 7 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD

400 Box step-ups (20″)*

 

For time

 

*At the start of every 2:00, including minute 0:00, perform the following:

1st 2:00 – 6 synchro burpees over same bar

2nd 2:00 – 4 synchro power cleans (185/123)

3rd 2:00 – 30 double unders each or 60 single unders each

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD

Saturday, 16 September 2023

15 September 2023 by 1 Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, Competition WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Saturday, 02 September 2023

1 September 2023 by Leave a Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

6 Power snatches (135/93)

6 Overhead squats

Max rep burpee pull-ups in the remaining time

 

5 sets for score

Rest 2:00 between rounds

 

Strength:

Bench Press

5 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Skill
« Previous Page
Next Page »