Wednesday, 22 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

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Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Saturday, 18 November 2017

Conditioning:

3-person team WOD*

1200m Sprint

105 Slammers (12/8) @ 2m

90 Calories Rowed

75 Hand-release Push-ups

60 Calories Biked

45 Pull-ups

300 Double Unders

 

For Time

*equal work required on all exercises

 

…rest 7:00, then as a team…

Strength:

12:00 Cap

5-rep max Deadlift

For score (team total)

 

Flexibility/Mobility:

ROMWOD

 

 

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Friday, 17 November 2017

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 Wednesday, 18 January 2017

 

Mobility & Flexibility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

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Monday, 13 November 2017

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/75)

Run 400m

21 Deadlifts (225/155)

Row 750m

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

Run 800m

21 Thrusters (115/75)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

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Saturday, 11 November 2017

Happy Veteran’s Day!

 

Conditioning:

Partner WOD

Heroes!

3 round of “Whitten”*

22 Kettlebell Swings (72/53)

22 Box Jumps (24/20″)

400m Run

22 Burpees

22 Wall-Ball Shots (20/14) @ (10/9′)

 

…rest 2 minutes, then…

4 rounds of “DT”*

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

…rest 2 minutes, then…

5 rounds of “Bradley”*

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

 

For total time

*On Whitten, partners do equal work on each exercise, each round. On DT, each partner performs one round in it’s entirety. On Bradley, partner A runs first 100m, B runs the second. partners split the exercises equally, each round.

 

Flexibility/Mobility:

ROMWOD

 

 

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Friday, 10 November 2017

Conditioning:

MPCF Board WOD

Hero WOD

“Bulger”

Run 200m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups

 

10 rounds for time

Compare to Friday, 29 January 2016

 

Flexibility/Mobility:

Hip Capsule – 1:30/side

Prone Shoulder Flexion – 2:00

Couch Stretch – 1:30/side

 

 

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Tuesday, 07 November 2017

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m @ 80% 500m PR pace

500m @ 90%

250m @ 95%

250m @ 100%

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Ring Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (45/35)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post row time, score, and experiences to comments

Saturday, 04 November 2017

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.

 

Conditioning:

“Two become one”

Solo*

Max rep Box Overs (24/20″) in 2:00

For score

 

…rest 2:00, then…

Partner up**

2 rounds of:

9 Calories Biked

12 Deadlifts (225/155)

15 Knee Push-ups

 

…rest 3:00, then…

“And baby makes three!”

3-person Team***

3 rounds of:

“Conception”

36 Dumbbell Snatches (50/35)

36 Thrusters (95/63)

“Delivery”

36 Partner Hold Sit-up

“Don’t drop the baby”

36 Med-ball Cleans (20/14)

 

For Time

*Masters and pregnant ladies step-ups are allowed.

**Alternate exercises

***Equal work at each station, each round.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Center Straddle – 2:00

Overhead Distraction – 1:30/side

 

 

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