Wednesday, 21 April 2021

Solving world problems between metcons 🙂

Conditioning:

12/9 Calories bike

12m Handstand walk

12 Kettlebell goblet squats (72/53)

12 GHD sit-ups

 

3 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Wednesday, 19 August 2020

 

 

Post results and experience to comments

Monday, 19 April 2021

Conditioning:

As many reps as possible in 7 minutes of*:

1 Strict pull-up

1 Wall-ball shot (25/20)@(10/9′)

 

For total reps

*Add one rep of each exercise each round

 

Strength/Skill Work:

At 70% of your 1-rm clean, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power clean

1 Clean

 

5-7 sets for quality

 

 

Post results and experience to comments

Friday, 16 April 2021

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

For score

 

Strength:

1-rep max Clean

 

For max load

Compare to Wednesday, 15 January 2020

 

 

Post results and experience to comments

Wednesday, 14 April 2021

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 19 October 2020

 

Skill:

1:00 Max reps barbell Z-press (45/33)

2:00 Rest

 

3 sets for max reps

 

 

Post results and experience to comments

Tuesday, 06 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Endurance:

“6 Minute Bike Test”

6:00 Bike for total calories

 

For score

Skill:

Low plank EMOM

Start at 10 sec plank hold, then rest 50 sec

Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec

After completing the 60 sec plank hold,

…rest 1:00 then…

work your way back down, meaning at each minute you would now decrease the plank hold by 10 sec and increase rest by 10 sec.

For quality

 

Post results and experiences to comments

Wednesday, 17 March 2021

The calm before the storm.

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Strength & Conditioning:

MPCF Board WOD

“Grace”

30 Clean and jerks* (135/93)

For time

 

*Clean to OH any how is authorized. Must pass through the front rack position.

Compare to Wednesday, 24 April 2019

 

 

Post results and experiences to comments

Monday, 08 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/183)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/153)

Compare to Wednesday, 25 October 2017

Skill:

0:30 Low plank hold

0:30 Rest

 

5 Sets for quality

 

 

Post results and experience to comments

Wednesday, 03 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Friday, 04 September 2020

 

For load

 

 

Post results and experience to comments

Friday, 26 February 2021

Old school lifting from 2018!

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill:

4 reps of 1 Strict pull-up + 5 sec hold at top

Rest 1:00

4 Sets for quality

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 07 August 2020

 

 

Post results and experiences to comments

Tuesday, 23 February 2021


Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Endurance:

Row 1 minute at 6:00 test pace

Row 1 minute at slow, recovery pace

No additional rest between rounds

 

7 rounds for quality

 

Strength:

20 Power clean and jerks (135/93)

15 Power snatches

10 Thrusters

 

For time

 

 

Post results and experiences to comments

Monday, 22 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill:

0:20 Hollow hold + 10 Hollow rocks

0:30 Rest

0:20 Arch hold + 10 Arch rocks

0:30 Rest

20 Hollow/arch swings on bar

Rest 1:00

 

4 Sets for quality

 

Conditioning:

CrossFit Open 13.2

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

5 Shoulder-to-overhead (115/73)

10 Deadlifts (115/73)

15 Box jumps* (24/20″)

 

For score

*Box step ups permitted in all divisions

 

 

Post results and experiences to comments

Wednesday, 17 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

0:20 L-hang from bar

0:30 Rest

1 Wall-walk plus 6 shoulder taps

1:00 Rest

 

4 Sets

 

Conditioning:

“Optimus Prime”

As many reps in 7 minutes of*:

Wall-ball shots (20/14)@(10/9′)

 

For score

*5 Deadlifts (225/153) at the top of each minute

 

 

Post results and experiences to comments

Tuesday, 16 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Endurance Skill:

“6-Minute Row Test”

Max meters rowed in 6 minutes

 

For total meters

 

Strength:

Back Squat

5@60% of 1-rep max

5@70%

4@75%

4@80%

3@85%

3@85%

 

For load and quality of lifts

 

 

Post results and experiences to comments

Friday, 12 February 2021

Ape flashback to February 2012

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Partner WOD, equal work

2 Min AMCAP bike

…2 minute rest, then 2 rounds of…

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

2 Min AMCAP row

 

For total calories and time

 

Strength:

Deadlift:

1-rep max

For load

 

 

Post results and experiences to comments