Monday, 03 September 2018

Fun Saturday WOD supporting “Saved by the Barbell”!

MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!

 

“Labor in the Stadium”

4-person Team WOD (2m/2f)*

400m Walking Lunges

100 Kettlebell Swings (72/53)

Bleacher Sprints

100yrd Burpee Broad Jumps

100 Partner Wall-Ball shots over goalpost (20/14)

800m relay sprint

 

For Time

Instructions:

-If possible, have 2 males (m), and 2 females (f).

-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.

-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB’s, all other tm’s will hold a low plank. KB’s can only be performed if all tm’s are in the plank position.

-All team members will perform bleachers.

-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.

-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.

-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm’s have done 1 down and back.

 

 

Post time and experiences to comments

Friday, 31 August 2018

I love this statement and this pic! 

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

200m Run

10 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

10 Burpees-over-Dumbbell

 

For Score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score and experiences to comments

Wednesday, 29 August 2018

There is no 0845 class on Wednesday. Sorry for any inconvenience. 

 

Conditioning:

300m Run

24 Shoulder Touches

18 Wall-Ball Shots (20/14) @ (10/9′)

24 Kettlebell Swings (53/35)

30 Double Unders

 

5 rounds for time

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post time and experiences to comments

Monday, 27 August 2018

 

Conditioning:

“Rock’em Sock’em”

50 Double Unders

50 Sit-ups

500m Row

40-meters Burpee Broad Jumps

40 Sit-ups

400m Run

30 Pull-ups

30 Sit-ups

300m Row

20 Ring Dips

20 Sit-ups

200m Run

10 Strict Handstand Push-ups

10 Sit-ups

100m Row

 

For Time

Compare to Wednesday, 31 August 2016

 

Flexibility:

Knees-to-traps – 1:30

Elevated Cat- 1:30

10 reps 2 pike/2 squats

Standing Pike – 1:30

Kneeling Achilles – 1:00/side

Butterfly – 1:30

 

 

Post time, load, and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Saturday, 25 August 2018

Conditioning:

“Nailed It”

5 Strict Pull-ups

15 Toes-2-Bar

5 Bar-facing Burpees

15 Overhead Squats (65/45)

5 Back Extensions

15 Calories Rowed

 

5 rounds for time

Compare to Saturday, 16 September 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post score and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Friday, 24 August 2018

Conditioning:

Run 600m*

…rest 5:00, then…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 3:00, then…

2 rounds of:

20 Double Unders

15 Kettlebell Swings (53/35)

20 Alternating Dumbbell Snatches (50/35)

…rest 1:00, then…

Row 1000m

 

For Time

Compare to Monday, 28 August 2018

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

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Saddle Sit – 2:00

Sink Mobilization – 2:00

 

 

Post time and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Wednesday, 22 August 2018

 

Metcon:

10 Strict Handstand Push-ups

100m Row

20 Pull-ups

200m Run

30 Box Overs (24/20″)

300m Row

40 Wall-Ball Shots (25/16) @ (10/9′)

400m Run

50 Sit-up Slammers (12/8)

500m Row

 

2 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

Overhead Distraction – 1:30/side

Sink Mobilization – 1:30

 

 

Post time and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Saturday, 18 August 2018

 

Metcon:

4-person Team WOD

100 Calories Biked

40 Synchro Partner Chest-2-Bar Pull-ups

80 Wall-Ball Volleyball Throws (25/20/16)†

100m Double Dumbbell Front Rack Walking Lunges (53/35)

80 Kettlebell Swings (72/53)††

40 Partner Pistols

100 Calories Rowed

…then…

4-person 200m Tire Carry (210/180)

 

For Time

†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.

All male: 170 on each side

Co-ed: 135-lbs on one side, 170-lbs on the other

All female: 115 on each side

††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.

*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Friday, 17 August 2018

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

 

Metcon:

“Bedtime”*

Sit-ups

Med-Ball Squat Cleans (25/16)

Dumbbell Snatches (50/35)

Calories Biked

 

2 rounds

 

…then partner up, and…

Row 1500m (equal work)

For Time

 

…rest to 18:00 on clock, and then…

Repeat “Bedtime”*

 

For scores and time

*Perform as many reps as possible in 45 seconds at each station, then rotate to next station. 15 second rest between stations. Rest one minute between rounds, repeat for two complete rounds. Total all reps and calories for score.

 

Flexibility/Mobility:

Plantar Surface Mobilization – 1:30/foot

Side Straddle – 1:30/side

Banded Bully – 1:30/arm

 

 

Post Scores, time, and experiences to comments

Saturday, 11 August 2018

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (175/113)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then with a 10-minute cap perform for time:

20 Syncro Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Syncro Burpees

 

Flexibility/Mobility:

Saddle Sit – 2:00

Reclined Spinal Twist – 1:30/side

Twisted Cross – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times, score, and experiences to comments

Wednesday, 08 August 2018

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:

“3-2-1”

As a 3-person team, perform equal work for time of:

Row 4500m

…rest 2 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Burpees

 

For Time

Compare to Friday, 24 March 2017

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Standing Pike – 1:00

10 Side-to-Side Squats

 

 

Post times and experiences to comments

Saturday, 04 August 2018

 

Conditioning:

2014 MFFL Workout 1.1

Complete as many rounds as possible in 30 minutes of:

1 Bear Complex (165/105)*

1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups

10 Box Overs or Step Overs (24/20″)

15 Wall-Ball Shots (20/14) @ (10/9′)

 

For Score

Compare to Monday, 15 August 2016

*BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform
the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR
IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.

 

Mobility:

Olympic Wall Squat – 2:00

T-spine – 2:00

Quad Smash – 2:00

 

For Quality

 

 

Post score and experiences to comments

Friday, 03 August 2018

 

Strength:

Front Squats

4×5 @ 70%

 

For quality under load

 

Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

25 Double Unders

5 Deadlifts (135/93)

5 Back Squats (135/93)

5 Shoulder-2-Overhead (135/93)

 

For Score

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post load, score, and experiences to comments

Monday, 30 July 2018

 

Conditioning:

2000m Row

3 rounds of:

15 Power Snatches (95/63)

45 Single Unders

…then..

1500m Assault Bike

2 rounds of:

15 Power Snatches

45 Speed Skips

…then…

800m Run

15 Power Snatches

45 Single Unders

 

For Time

 

Flexibility/Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Reclined Spinal Twist – 1:00/side

Pike Stretch – 2:00

 

 

Post time and experiences to comments