Tuesday, 19 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Gymnastic Skill:

Trying to have no rest or breaks within a round…

10 second Hollow Hold

10 second Hollow Rock

10 V-ups

Rest 1:00

 

4 rounds for quality

 

Conditioning:

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

5 rounds for time

 

Mobility:

Reclined Spinal Twist

Left Straddle

Right Straddle

Back Bend

 

 

Post time and experiences to comments

Saturday, 16 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)

 

For score

Partners do equal work on each exercise. Only one working at a time.

 

Rest 5 minutes, then…

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

Bear Complex† (135/93)

 

For score*

*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…

Each partner must complete their given number before tagging out to other partner to advance to next round.

†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1

 

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

8 Calories Biked

1 Muscle-up*

2 Alternating pistols*

 

For score

*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.

 

Rest 1 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

Max Calories Rowed

 

For score

 

Mobility:

Reclined Spinal Twist

Quad Smash

Sink Mobilization

 

 

Post individual AMRAP and total scores, and experiences to comments

Tuesday, 29 January 2019

 

Skill:

30 seconds L-sit

30 seconds Handstand Hold

 

3 rounds for quality

 

Strength & Conditioning:

Part 1:

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

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 3 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

For Score

Compare to Tuesday, 06 November 2018

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Wednesday, 23 January 2019

 

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters

Pull-ups

 

For Time

Compare to Tuesday, 12 August 2014

 

Skill:

Pick a few skills from Athletic Skill Sheets and work on them

 

Flexibility:

Right leg straddle

Left leg straddle

Middle straddle

 

 

Post time and experiences to comments

Tuesday, 22 January 2019

 

Skill:

Death by…

Box Jumps (24/20″)

 

For score*

On minute 1, perform 2 box jump, then rest. On minute 2, perform 4 box jumps, then rest. Continue on thru minute 9. Then perform max rep box jumps on minute 10.

 

Conditioning:

10 One-arm Overhead Alternating Stationary Dumbbell Lunges (50/35)*

10 Wall-Ball Push-ups

10 D-Ball Cleans (100/80)

Rest 1:00

 

4 rounds for time

*Perform 5 alternating lunges with DB in right hand. Then perform 5 more alternating lunges with DB in left hand.

 

Mobility:

Couch Stretch

Sink Mobility

Hip Capsule

 

 

Post max rep box jumps, time, and experiences to comments

Monday, 21 January 2019

 

Strength:

Thrusters

3-rep max*

 

For max load

*Must be connected. If you need to rest between reps, you must rest at top, full extension.

 

Skill:

Pull-ups*

5-5-5-5-5

 

For quality

*Reps should be connected

 

Conditioning:

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

2 Burpees*

2 Hollow Body Rocks*

10/8 Calories Rowed

 

For score

*Add 2 reps every round

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post max load, score, and experiences to comments

Wednesday, 16 January 2019

 

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Monday, 10 January 2010

 

Strength:

Weighted Strict Pull-ups

3-3-3-3-3-3-3

 

For max load

 

Flexibility:

Right leg Split

Left leg Split

Middle Split

Back Arch

 

 

Post time, load, and experiences to comments

Tuesday, 15 January 2019

 

Skill:

Treadmill Sprints

200m

rest 1:00

200m

rest 1:00

400m

rest 2:00

400m

rest 2:00

200m

rest 1:00

200m

 

For total sprint time

 

Conditioning:

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

3 Ring Dips*

6 Kettlebell Swings (72/53)*

9 Abmat Sit-ups

 

For score

*Rx+ do weighted ring dips (45/30) and KB’s at (97/62)

 

Mobility:

Saddle Sit

Low Dragon

Butterfly

 

 

Post sprint time, score, and experiences to comments

Friday, 11 January 2019

 

Conditioning:

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

15/12 Calories Rowed

12 Alternating Pistols

9 GHD Sit-ups

 

For score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35)

10m One-arm Overhead Dumbbell Walking Lunges-Left (50/35)

20m Burpee Broad Jumps

 

For score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

2 Dumbbell Box Step-ups (24/20″)(50/35)*

2 Man-maker Push-ups (50/35)*

 

For score

*increase reps by 2 each round

 

Mobility:

Shoulder Fold

Hip Capsule

Calf Stretch

 

 

Post scores and experiences to comments

Tuesday, 08 January 2019

Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

Post calories, score, and experiences to comments

Monday, 07 January 2019

 

Strength:

Shoulder Press

3-3-3-3-3-3*

 

For max load

*Pause between each rep as to have a dead start every rep. Do not connect reps.

Conditioning:

20-10-5 rep rounds of:

Front Squats (115/73)

Toes-2-Bar

Deadlift (225/143)

Chest-2-Bar Pull-ups

 

For time

(15:00 cap)

Only use one bar. Change weights each round.

 

Mobility:

Sink Mobilization

Quad Smash

Spine Smash

 

 

Post load, time, and experiences to comments

Wednesday, 12 December 2019

 

Conditioning:

Pick a WOD

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 15 August 2014

 

OR…

Complete as many rounds and reps as possible in 20 minutes of:

10 Overhead Squats (95/63)

10 Burpees-over-Bar

400m Run

 

For Time

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Wednesday, 05 December 2018

 

Skill:

Max rep Burpees in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Conditioning:

Perform 4 rounds for time of:

15/12 Calories Bike

One-arm/one-leg plank hold for 30 seconds*

15/12 Calories Rowed

One-arm/one-leg plank hold for 30 seconds*

 

*Right arm/left leg up on first. Left arm/right leg up on second.

 

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

Wednesday, 28 November 2018

 

Conditioning:

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

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Monday, 02 July 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments