Saturday, 18 May 2019

 

Conditioning:

4-person Team WOD

“Why do I do this?”

Buy-in:

400 Single Unders

…then…

20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups

…then…

Sell-out:

2000m Row

 

For time and total burpees

Compare to Saturday, 26 December 2015

 

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…

Strength:

As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)

 

For Score

Compare to Saturday, 29 December 2018

Mobility:

Quad Smash

Anterior Compartment Smash

Spine Smash

Ball Tack & Floss

 

 

Post time, scores, and experiences to comments

Wednesday, 15 May 2019

 

Conditioning:

MPCF Hero Board WOD

“Lumberjack 20”

20 Deadlifts (275/185)

Run 400m

20 Kettlebell Swings (70/53)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Chest-2-Bar Pull-ups

Run 400m

20 Box Jumps (24/20″)

Run 400m

20 Dumbbell Squat Cleans (50/35’s)

Run 400m

 

For Time

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, Tennessee, PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC Michael Pearson, 22, of Bolingbrook, Illinois, and SPC Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

 

Royal Huddleston Burpee Challenge:

Day 102

 

 

Post time and experiences to comments

Monday, 13 May 2019

 

Conditioning:

200m Run

5 Kettlebell swings (97/62)

6 Handstand push-ups

7 GHD sit-ups

8 Ring dips

9 Burpees

10 Alternating dumbbell snatches (50/35)

 

7 rounds for time

 

Mobility:

Overhead distraction

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Saturday, 11 May 2019

Conditioning:

4-person Team WOD

In partner teams, (m/m) (f/f) if able, perform the following:

Run 800m*

…then…

10 rounds* of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

Run 800m*

 

For time

 

…rest 5 minutes, mix partner groups, then…

Row 2000m*

Max rep Clean-2-Overhead* (135/95)

(bar MUST pass through the front rack position on each rep)

 

For time

(Time = total row time – total reps (1 second per rep)

 

*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).

Time is the total time for both teams added together.

One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.

Score is the total number of C2OH for the 4-person team.

 

Royal Huddleston Burpee Challenge:

Day 98

 

 

Post results and experiences to comments

Wednesday, 08 May 2019

 

Conditioning:

MPCF Board WOD

“Crippler”

400m Walking Lunges

 

For Time

Compare to Tuesday, 16 December 2014

 

Flexibility/Mobility:

Saddle Stretch

Quad Smash

Overhead with External Rotation Bias

Hip Capsule

 

Royal Huddleston Burpee Challenge:

Day 95

 

 

Post results and experiences to comments

Tuesday, 07 May 2019

No 0630 class Tuesday. All other classes are normal.

 

Conditioning:

2019 CrossFit Games Masters Online Qualifier WOD 2

80 Bar-facing-burpees

4000m row

 

For time

(30 minute cap)

 

Royal Huddleston Burpee Challenge:

Day 94

 

 

Post results and experiences to comments

Saturday, 04 May 2019

 

Conditioning:

Row 1000m

20 Handstand Push-ups

30 Alternating Pistols

Bike 1200m

30 Power Snatches (95/63)

40 Army T-Pushups

Row 800m

40 Toes-2-bar

50 Box Overs (24/20″)

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

 

Post results and experiences to comments

Friday, 03 May 2019

 

Conditioning:

Complete as many reps as possible in 30 minutes of:

400m Run

1 Pull-up*

1 Overhead squat (95/63)*

1 Ring dip*

 

For score

*Add 3 reps of each, each round. Run stays the same throughout.

 

Flexibility:

Left half straddle

Right half straddle

Pike stretch

Butterfly Stretch

 

Royal Huddleston Burpee Challenge:

Day 90

 

 

Post results and experiences to comments

Wednesday, 01 May 2019

 

Conditioning:

MPCF Board WOD

“Filthy Fifty”

50 Box Jumps (24/20″)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extentions

50 Wall-Ball Shots (20/14) @ (10/9′)

50 Burpees

50 Double Unders

 

For Time

Compare to Friday, 17 November 2017

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

 

Royal Huddleston Burpee Challenge:

Day 88

 

 

Post time and experiences to comments

Tuesday, 30 April 2019

No 0630 class on Tuesday. Sorry for any inconvenience.

 

CFE/Conditioning:

Max meters rowed, biked, or combination of in 40-minutes

Solo or Partner

 

For total meters

Compare to Tuesday, 13 November 2018

 

Mobility:

Couch Stretch

Sink Mobilization

Hip Capsule Stretch

 

Royal Huddleston Burpee Challenge:

Day 87

 

 

Post time, skills, and experiences to comments

Saturday, 27 April 2019

 

Conditioning:

Oklahoma City Bombing Memorial WOD

“The Oklahoma Standard”

In teams of 3-4, perform 4 rounds of:

19 Synchro Plate lunges (45/35)

19 Synchro push-ups

95 Wall-ball shots (20/14) @ (10/9′)

…then…

171 Burpee box jumps (20″)

 

For time

 

Royal Huddleston Burpee Challenge:

Day 84

 

 

Post results and experiences to comments

Saturday, 20 April 2019

Conditioning:

Partner up, and complete:

Part 1:

6 minute AMRAP of:

12 Synchro Deadlifts (105/75)

9 Synchro Hang Power Cleans (105/75)

6 Synchro Shoulder-Overhead (105/75)

 

…rest 2 minutes, then…

Part 2:

40 Pull-ups

For time

(2:00 cap)

 

…rest 3 minutes, then…

10 minute AMRAP of:

1 Box Jump (20″), 1 Thruster (95/63)*

2 Box Jumps, 2 Thrusters

3 Box Jumps, 3 Thrusters

35 Double Unders or 50 Singles (each athlete)

4 Box Jumps, 4 Thrusters

5 Box Jumps, 5 Thrusters

6 Box Jumps, 6 Thrusters

35 Double Unders or 50 Singles (each athlete)

7 Box Jumps, 7 Thrusters

8 Box Jumps, 8 Thrusters

9 Box Jumps, 9 Thrusters

35 Double Unders or 50 Singles (each athlete)

10 Box Jumps, 10 Thrusters

11 Box Jumps, 11 Thrusters

12 Box Jumps, 12 Thrusters

35 Double Unders or 50 Singles (each athlete)

…continue this pattern until end of 10 minutes

13, 14, 15, jump rope, 16, 17, 18, jump rope, etc…

*Each athlete does, each round. I.E., Athlete 1 does 1 Box Jump, 1 Thruster; tags athlete 2, who then does 1 Box Jump, 1 Thruster. Then the team moves to the 2’s.

 

…rest 4 minutes, then…

27 Calories rowed*

21 Alternating dumbbell snatches (50/35)*

15 Hand-release push-ups*

9 Alternating dumbbell cleans (50/35)*

 

For time

*Both partners must perform each exercise. Athlete 1 rows 27 calories, then athlete 2 rows 27 calories; then athlete 1 does snatches, and so on.

Also, while one partner is working, the other must be in the high plank. If the high plank partner comes down, the working partner MUST stop.

 

 

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Wednesday, 17 April 2019

 

Conditioning:

Complete as many rounds as possible in 30-minutes of:

30-ft Overhead Walking Lunges (55/45)

7 Plate-facing Burpees

30-ft Overhead Walking Lunges

7 Chest-2-Bar Pull-ups

 

For Score

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

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Monday, 15 April 2019

 

Conditioning:

Row 1000m

…then partition as desired the following:

25 Handstand Pushups

50 Power Cleans (115/73)

75 Hand-release Push-ups

100 Sit-ups

…then…

Row 1000m

 

For Time

Compare to Monday, 16 April 2018

 

Royal Huddleston Burpee Challenge:

Day 72

 

Flexibility:

Right Leg Split – 1:30

Left Leg Split – 1:30

Middle Splits – 1:30

 

 

Post time, loads, and experiences to comments