Wednesday, 20 March 2019

Strength:

Floor Press

5 reps @ 60%

3 reps @ 70%

Max reps @ 80%

 

For score

Formulate estimated 1-RM from result of Monday, 28 January 2019

Score is reps x (80% weight)

 

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

 

 

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Monday, 18 March 2019

She really does love this. 😉

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Option 2:

Complete as many rounds and reps in 25 minutes of:

25 Calories rowed

20 Sit-up slammers (12/8) @ 2m

15 Goblet Squats (53/35)

10 T-Pushups

 

For score

 

Mobility:

Overhead distraction w/ external rotation

Saddle Sit

Twisted cross

Low dragon

 

 

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Tuesday, 12 March 2019

Online Judges Course: Click HERE

 

Endurance:

1:00 Max calories biked

30 second Hollow hold

1:00 Rest

 

5 rounds for total calories

 

Metcon:

Complete as many rounds and reps in 15 minutes of:

10 Sit-up slammers (12/8) @ 2m

8 Chest-2-bar pull-ups

6 Power snatches (115/73)

10/8 Calories Rowed

 

For score

 

Flexibility:

Quad Stretch

Calf Stretch

Right half straddle

Left half straddle

 

 

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Monday, 10 March 2019

Old school pic, March 2016!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35) @ (24/20″)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

Option 2:

Partner WOD

1500m Row

2 rounds of:

200-ft Alternating Lunges (partners switch every 20-ft)

30 Box Overs (20″)

20 GHD Sit-ups

30 Double Kettlebell Thrusters (53/35)

…then…

3000m Bike

 

For Time

 

 

Mobility:

Eye of the needle

Shoulder Fold

Saddle Sit

Twisted Cross

 

 

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Saturday, 09 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Tuesday, 05 March 2019

Online Judges Course: Click HERE

Tuesday 0630 class is cancelled. Sorry for any inconvenience. 

 

Endurance Skill:

Row Sprints

4 minutes for calories

Rest 4 minutes

3 minutes for calories

Rest 3 minutes

2 minutes for calories

Rest 2 minutes

1 minute for calories

Rest 1 minute

30 seconds for calories

 

For total calories

 

Conditioning:

Every minute on the minute, perform the following:

3 Handstand Push-ups

1 Box Over (24/20″)*

 

*Add 1 Box over each minute until failure to complete in the given minute. HSPU’s remain 3 every round.

For score

 

 

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Monday, 04 March 2019

Online Judges Course: Click HERE

0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.2

Beginning with an 8:00 clock, complete as many reps as possible of:

25 Toes-2-Bar

50 Double Unders

15 Squat Cleans (135/85)

25 Toes-2-Bar

50 Double Unders

13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

7 Squat Cleans (315/205)

Stop at 20 minutes

For time, if completed; or for score if not

Tie break time is the clock time after the last successful set of double unders

Option 2:

Perform 19.2 as a 20 minute AMRAP

Mobility:

Wrist Stretch

Forearm Smash

Quad Smash

 

 

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Wednesday, 27 February 2019

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 30 minutes* of:

2 rounds of:

40-ft Alternating Dumbbell Lunges (50/35)

10 Toes-2-Bar

8 Burpees over Dumbbells

6 Alternating Dumbbell Snatches (50/35)

…then…

2 rounds of:

40-ft Alternating Dumbbell Lunges (50/35)

10 Pull-ups

8 Burpees over Dumbbells

6 Alternating Dumbbell Snatches (50/35)

…now repeat, alternating between Toes-2-Bar and Pull-ups every 2 rounds

 

For Score

*Every 4 minutes, stop performing WOD, and hold a 40 second low plank, then return to WOD.

40-ft lunge is 20-ft with right arm, and then 20-ft with left.

†Masters 55+ (40/25)

 

Flexibility:

Revolved Seated Staff

Reclined Spinal Twist

Lying Hip Capsule

Plow

 

 

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Monday, 25 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

For Score

 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

 

Option 2:

Complete as many rounds as possible in 25 minutes of:

200m Run

10 Alternating Dumbbell Snatches (50/35)

10 Burpees

20m Dumbbell Goblet Lunges (50/35)

 

For Score

 

Mobility:

Quad Smash

Spine Smash

Couch Stretch

 

 

Post score and experiences to comments

Saturday, 23 February 2019

Conditioning:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

For Score 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

Flexibility:

Quad Smash

Twisted Cross

Spine Smash

Post score and experiences to comments

Wednesday, 20 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 30 minutes of:

1 Muscle-up

3 Ring Dips

5 Goblet Squats (93/62)

7 Handstand Push-ups

9 Box Jumps (30/24)

12 Burpees

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

 

For Score

 

 

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Monday, 18 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: ClicHERE

 

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds* for score

*No additional rest between rounds. Only the 30 seconds after the last exercise of the previous round.

 

Strength:

Front Squat

5 reps at 65%

3 reps at 75%

1+ reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

 

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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

Monday, 11 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Shoulder Press

5 reps at 70%

3 reps at 80 %

Max reps* at 90%

 

For score

*Reps can be connected, but no bouncing.

 

Conditioning:

1000m Row

…then 3 rounds of:

21 Deadlifts (135/93)

15 Burpees-over-Bar

9 Push Jerks (135/93)

 

For time

 

Mobility:

Twisted Cross

Shoulder Fold

Spine Smash

 

 

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