Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

15 Wall ball shots (20/14) @ (10/9)

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

Post results and experiences to comments

Friday, 19 July 2020

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand push-ups

10 Wall-ball cleans (20/14)

15 Abmat sit-ups

200m Run

 

For score

 

Strength:

Snatch

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

Post results and experiences to comments

Wednesday, 08 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

Line-facing burpees*

 

For max burpees

*Tape a 6″ wide line on floor. Athlete starts standing, performs a standard burpee (chest and thighs touch the ground), behind and facing the line, jumps over the 6″ line, without touching line.

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

Post results and experiences to comments

Monday, 06 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

CrossFit Open 2021 WOD 1

Complete as many rounds and reps as possible in 10-minutes of:

10 Air squats

9 Dumbbell snatches, right arm (50/35)

10 Push-ups

9 Dumbbell snatches, left arm (50/35)

 

For score

Click here to register for Support Your Local Box Fundraiser

You can register for free or donate.

 

Royal Huddleston Burpee Challenge:

Day 64

 

 

Post results and experiences to comments

Friday, 20 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

 

We will be meeting at LaFortune Stadium at noon on Friday for a group WOD. If you would like to join, come on!

 

AT Home WOD:

40-30-20-10

Grasshoppers

Sit-ups

Burpees

Squats

Run*

 

For time

*Run any distance you have available 200-400m at the end of each round if able.

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 Lunges

10 KB swings

Bike 15/12 Calories

10 One-leg Kettlebell Deadlift Crossover (light)

50 Jump rope

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Every 90 seconds, perform 1 rep, increasing load each round* of:

Deadlift

 

For max load

*If 1-rep max is ≥ (315/215), increase (40/20) for the first 5 rounds but then increase by (20/10) until failure is reached.

If 1-rep max is ≤(314/214), increase (20/10) each round until finished.

 

Royal Huddleston Burpee Challenge:

Day 47

 

 

Post results and experiences to comments

Monday, 16 March 2020

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

8 Hang power cleans (45/33)

8 Shoulder-2-overhead

6 Power cleans (65/43)

6 Shoulder-2-overhead

4 Power cleans (85/53)

4 Shoulder-2-overhead

2 Power Cleans (95/63)

2 Shoulder-2-overhead

 

Strength:

Find 1-rep max of the following complex:

Clean ⇒ Hang Power Clean ⇒ Shoulder-2-Overhead

 

For max load

 

Conditioning:

50 Double unders

10 Ring dips

21 Thrusters (65/43)

50 Double unders

10 Ring dips

15 Thrusters (95/63)

50 Double unders

10 Ring dips

9 Thrusters (135/93)

 

For time

(12:00 cap)

Compare to Wednesday, 20 March 2019

 

Royal Huddleston Burpee Challenge:

Day 43

 

 

Post results and experiences to comments

Wednesday, 11 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

Strength:

Thrusters

2-2-2-2-2-2-2-2

 

Build to a heavy 2-rep max. Reps must be connected.

 

Conditioning:

“The Hangover”

50 Thrusters (45/33)

25 Pull-ups

15 Handstand push-ups

 

2 rounds for time

 

Royal Huddleston Burpee Challenge:

Day 38

 

 

Post results and experiences to comments

Wednesday, 04 March 2020

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load. Weight increase should be that the last 3 rounds are tough. With last round being a successful 3-rep max.

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

Compare all to Monday, 01 April 2019

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

Royal Huddleston Burpee Challenge:

Day 31

 

 

Post results and experiences to comments

Friday, 28 February 2020

 

General Warm-up:

2 rounds of:

Bike 1:30

10 Spiders

10 Push-ups

Row 1:30

10 Sit-ups

10 Squats

Ski 1:30

10 Ring rows

10 SP w/T’s

Run 200m

 

Specific Warm-up:

12 DL (45/33)

10 DL (95/63)

8 DL (135/93)

6 DL (175/113)

4 DL (205/133)

 

Strength:

”Dead, Deader, Deadest”*

30 seconds of max rep Deadlifts*

90 seconds rest

 

3 rounds for total weight lifted (# of DL’s x load)

*Athlete can pick any weight they want. Once round 1 starts, weight can not change. Courtesy of Festivus Games 2020

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Compare to Wednesday, 17 May 2017

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

Royal Huddleston Burpee Challenge:

Day 26

 

 

Post results and exercises to comments

Saturday, 22 February 2020

 

 

Conditioning:

Partner WOD

Part 1:

2:00 max calorie row, then

2 rounds of:

12 Piston Devil Presses* (40/25)

20 Toes-2-bar*

12 Synchronized burpees-over-bar

 

For time

(8:00 cap)

*Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each).

PDP will also count as burpees for the burpee challenge.

Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch.

…rest 8:00, then…

 

Part 2:

35 Deadlifts (225/153)

35 Wall-ball shots (20/14) @ (10/9′)

35 Calories rowed

35 Handstand push-ups w/ 2″ riser

 

For time (8:00 cap)

…rest 8:00, then…

 

Part 3:

Every 90 seconds perform 1 rep of the following cycle:

Clean ⇒ Hang power clean

Men: 135-165-185-205-215-225-235-245-255-265-275-285

Women: 65-85-105-115-125-135-145-155-165-170-175-180

 

Royal Huddleston Burpee Challenge:

Day 20

 

 

Post results and experiences to comments

Friday, 14 February 2020

 

Skill:

Speed Skips

4 x 30 seconds

Max reps each set

Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets

For Score

 

Conditioning:

MPCF Board WOD

“Jackie”

Row 1000m

50 Thrusters (45/33)

30 Pull-ups

 

For Time

Compare to Monday, 19 May 2014

 

Flexibility:

First Rib Mobilization

Overhead Distraction

10 Bridge-ups

 

Royal Huddleston Burpee Challenge:

Day 12*

*See Day 1 for rules

 

 

Post reps, time and experiences to comments

Monday, 10 February 2020

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

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

 

Mobility:

Couch Stretch

Supine Shoulder Extension

Calf Stretch

One Arm Lat Lean

 

Royal Huddleston Burpee Challenge:

Day 8*

*See Day 1 for rules

 

 

Post scores, time, and experiences to comments

Friday, 31 January 2020

 

“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Wednesday, 12 December 2018

 

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments

Tuesday, 29 October 2019

 

Endurance:

15/12 Calories biked

30 second Hollow hold

Rest 1:00

 

7 rounds for time

 

Skill:

4 sets of max rep Ring Dips

Rest 2-3 minutes between sets

 

For total reps

 

 

Post results and experiences to comments