Wednesday, 12 June 2019

 

Conditioning:

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

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 25 June 2018

 

Flexibility/Mobility:

Spine Smash

Reclined Spinal Twist

Hamstring Floss

 

 

Post score, max load, and experiences to comments

Tuesday, 11 June 2019

 

Endurance:

“Luck of the drawl”

Max calories biked or rowed in 30 minutes

 

For score

*Everyone will draw out of the hat to see whether they will bike or row.

 

Mobility:

Saddle sit

Half straddle/both sides

Middle straddle

Reclined spinal twist

 

 

Post results and experiences to comments

Wednesday, 05 June 2019

 

Conditioning:

Partner WOD

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

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 06 July 2018

 

Flexibility/Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

Glute Smash

 

 

Post results and experiences to comments

Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

Post results and experiences to comments

Saturday, 01 June 2019

 

Conditioning:

Partner WOD

“Hang in there partner”

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

5 Thruster (95/63)

5 Burpees

 

For score

*Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold has to be on the bar before the other partner can perform the round.

 

 

Post results and experiences to comments

Tuesday, 28 May 2019

 

Endurance:

200m Sprint

Rest 1 minute

 

8 rounds for total sprint time

 

Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)

 

For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.

 

 

Post results and experiences to comments

Friday, 24 May 2019

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.

 

Conditioning:

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

10 Goblet Squats (72/53)

20 Speed Skips

10 Army T-Push-ups

20/16 Calories Rowed

 

For Score

 

Strength:

Pause Back Squats (3 sec. pause)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For quality

 

Mobility:

Pick any 3 stretches from the MWOD posters

 

Royal Huddleston Burpee Challenge:

Day 111

 

 

Post load, score, and experiences to comments

Wednesday, 22 May 2019

 

Conditioning:

Partner WOD

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

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Monday, 09 July 2018

 

Flexibility/Mobility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

Royal Huddleston Burpee Challenge:

Day 109

 

 

Post results and experiences to comments

Monday, 20 May 2019

 

Conditioning:

MPCF Board WOD

“Nate”

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Wednesday, 29 March 2017

 

Or…

“Mary”

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

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Friday, 10 May 2013

 

Flexibility:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

Post results and experiences to comments

Saturday, 11 May 2019

Conditioning:

4-person Team WOD

In partner teams, (m/m) (f/f) if able, perform the following:

Run 800m*

…then…

10 rounds* of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

Run 800m*

 

For time

 

…rest 5 minutes, mix partner groups, then…

Row 2000m*

Max rep Clean-2-Overhead* (135/95)

(bar MUST pass through the front rack position on each rep)

 

For time

(Time = total row time – total reps (1 second per rep)

 

*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).

Time is the total time for both teams added together.

One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.

Score is the total number of C2OH for the 4-person team.

 

Royal Huddleston Burpee Challenge:

Day 98

 

 

Post results and experiences to comments

Friday, 03 May 2019

 

Conditioning:

Complete as many reps as possible in 30 minutes of:

400m Run

1 Pull-up*

1 Overhead squat (95/63)*

1 Ring dip*

 

For score

*Add 3 reps of each, each round. Run stays the same throughout.

 

Flexibility:

Left half straddle

Right half straddle

Pike stretch

Butterfly Stretch

 

Royal Huddleston Burpee Challenge:

Day 90

 

 

Post results and experiences to comments

Tuesday, 30 April 2019

No 0630 class on Tuesday. Sorry for any inconvenience.

 

CFE/Conditioning:

Max meters rowed, biked, or combination of in 40-minutes

Solo or Partner

 

For total meters

Compare to Tuesday, 13 November 2018

 

Mobility:

Couch Stretch

Sink Mobilization

Hip Capsule Stretch

 

Royal Huddleston Burpee Challenge:

Day 87

 

 

Post time, skills, and experiences to comments

Tuesday, 23 April 2019

NEW Gear! Place orders now!!

 

CFE:

30 seconds max calories biked

30 seconds hollow hold

Rest 1:00

30 seconds max calories rowed

30 seconds low plank hold

Rest 1:00

 

3 rounds for total calories

 

Conditioning:

Partner WOD

Complete as many rounds as possible in 15-minutes of:

150m Run

12 GHD Sit-ups

9 Kettlebell Swings (70/45)

6 Front Squats (135/93)

3 Strict Handstand Push-ups

 

For score

Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.

Compare to Saturday, 25 July 2015

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 80

 

 

Post results and experiences to comments

Monday, 22 April 2019

NEW Gear! Place orders now!

 

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

†One minute rest between rounds.

Compare to Monday, 18 February 2019

 

Strength:

Back Squat

5 reps at 65%

3 reps at 75%

Max reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

Royal Huddleston Burpee Challenge:

Day 79

 

 

Post results and experiences to comments