Wednesday, 20 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 30 minutes of:

1 Muscle-up

3 Ring Dips

5 Goblet Squats (93/62)

7 Handstand Push-ups

9 Box Jumps (30/24)

12 Burpees

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

 

For Score

 

 

Post score to comments

Wednesday, 06 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

“Four ways to die”

Death by Kettlebell Swings (72/53)

1 on minute 1, 2 on minute 2, 3 on minute 3, and so on…

 

…Rest 2 minutes…

Death by Box Overs (30/24”)

2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…

 

…Rest 2 minutes…

Death by Sit-up Slammers (12/8)

3 on minute 1, 6 on minute 2, 9 on minute 3, and so on…

 

…Rest 2 minutes…

Death by Bike

(4/3) on minute 1, (8/6) on minute 2, (12/9) on minute 3, and so on…

 

For scores

 

Flexibility:

Right side half straddle

Left side half straddle

Center straddle

Couch stretch

 

 

Post individual “death by” scores and total score, and experiences to comments

Saturday, 02 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

15 Calories Biked

30 Half Tacos

15 Wall-Ball Shots (25/16) @ (11/10′)

 

5 rounds for time

 

Mobility:

Couch Stretch

Butterfly

Pike stretch

 

 

Post time and experiences to comments

Friday, 01 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

1000m Row

7 rounds of “Cindy”

800m Run

7 rounds of “Cindy”

1000m Row

 

For time

1 round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Squats

 

Mobility:

Left Straddle

Right Straddle

Middle Straddle

 

 

Post time and experiences to comments

Saturday, 26 January 2019

 

Conditioning:

Partner WOD

“Synchro this and synchro that”

10 Synchronized Burpees-over-Bar

10 Synchronized Barbell Lunges (115/73)

10 Synchronized Pull-ups

10 Synchronized Squat Cleans (135/93)

100 Double Unders*

10 Synchronized Deadlifts (225/153)

10 Synchronized Barbell Push-ups

10 Synchronized Alternating Dumbbell Snatches (50/35)

 

4 rounds for time

*Each partner does 50.

Use only one bar per partner. Must change weight for each lift. Can only change weight immediately prior to each lift.

 

Flexibility:

Right Leg Split

Left Leg Split

Middle Spilt

Skin-the-cat

 

 

Post time and experiences to comments

Friday, 25 January 2019

 

Conditioning:

Calories Rowed

GHD Sit-ups

Power Cleans (135/93)

Handstand Push-ups

Zercher Sandbag Squats (70/40)

 

5 rounds for score

Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for four more rounds (29 minutes total). Total all reps and calories for score.

 

Mobility:

Reclined Spinal Twist

Plow

Saddle Sit

 

 

Post score and experiences to comments

Saturday, 19 January 2019

 

Conditioning:

Partner WOD

Row 1000m

30 Power Snatches (95/63)

40 Alternating Pistols

Bike 1200m

40 Shoulder to Overhead (95/63)

50 Army T-Pushups

Row 800m

50 Box Overs (24/20″)

60 Abmat Butterfly Sit-up

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

Post time, max load, and experiences to comments

Friday, 18 January 2019

 

Conditioning:

30 Overhead Squats (95/63)

30 Calorie Bike

30 GHD Sit-ups

30 Calorie Row

…rest 2:00…

20 Overhead Squats (95/63)

20 Calorie Bike

20 GHD Sit-ups

20 Calorie Row

…rest 1:30…

10 Overhead Squats (95/63)

10 Calorie Bike

10 GHD Sit-ups

10 Calorie Row

…rest 1:00…

5 Overhead Squats (95/63)

5 Calorie Bike

5 GHD Sit-ups

5 Calorie Row

 

For time

 

Mobility:

Overhead Distraction

Quad Smash

Hip Capsule

 

 

Post time and experiences to comments

Saturday, 12 January 2019

 

Conditioning:

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

 

Post time, team total calories, and experiences to comments

Saturday, 05 January 2019

 

Conditioning:

3-person team WOD*

Row 600m

4 rounds of:

12 Power Cleans (155/103)

12 Toes-2-Bar

…then…

Bike 1200m

3 rounds of:

18 Shoulder to Overhead (135/93)

18 Alternating Pistols

…then…

Row 1200m

2 rounds of:

24 Bar-over-Burpees

24 Box Overs (30/24″)

…then…

Bike 2400m

60 Front Rack Walking Lunges (115/73)

180 Double Unders

 

For Time

*Equal work required. Only one athlete working at a time. Tag between exercises.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Right Leg Split

Left Leg Split

Middle Splits

 

 

Post time, max load, and experiences to comments

Friday, 04 January 2019

 

Conditioning:

“This is a lot”

2-minutes of:

Max Calories Biked

 

…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges

 

…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders

 

…rest 3:00, then…

3-minutes of:

Max Calories Rowed

 

For time and total calories

Compare to Monday, 08 January 2018

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post time, calories, and experiences to comments

Monday, 31 December 2018

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Saturday, 29 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.

 

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 Monday, 26 December 2016

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time, scores, and experiences to comments

Friday, 28 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.

 

Conditioning:

200m Run

80 Sit-ups Slammers (12/8) @ 2m

300m Row

30 Fat Bar Deadlifts (220/150)

1000m Bike

50 Plate-facing Burpees

500m Row

30 Overhead Squats (115/75)

600m Bike

80 Double Unders

200m Run

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

Post time and experiences to comments