Tuesday, 10 November 2020

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m, 500m, 250m, 250m

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Perfect Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (50/35)

 

 

Post results and experiences to comments

Monday, 09 November 2020

 

Conditioning:

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

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

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

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

 

 

Post results and experiences to comments

Saturday, 07 November 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

 

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 Friday, 28 February 2020

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

 

 

Post results and experiences to comments

Wednesday, 28 October 2020

 

Skill:

5 Tempo Ring Rows (3-0-3-0 pace)

1:00 Rest

10 Double Kettlebell L-sit Strict Press

1:00 Rest

 

4 Sets

 

Conditioning:

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

14 Burpees over rower

20 Wallball shots (25/20) @ (9’)

14 Burpees over rower

20 Calories row

 

For score

 

 

Post results and experiences to comments

Saturday, 24 October 2020

Skill:

10 Scapular pull-ups

0:30 Rest

0:20 Chin over bar hold

0:30 Rest

10 Lat activations

2:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

8 Min AMRAP (partners alternate rounds) of:

1 Deadlift (225/153)

2 Burpee box overs (24/20)

3 Toes to bar

 

Rest 7 min

 

9 Min AMRAP (partners alternate exercises) of:

3 Strict pull-ups

5 Overhead squats (135/93)

7 Barbell push-ups

 

For total reps

 

 

Post results and experiences to comments

Friday, 23 October 2020

Sprint:

MPCF Board WOD

Row 500m

 

For Time

Compare to Wednesday, 19 February 2020

Conditioning:

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

2 Bar muscle-ups

6 Handstand push-ups

8 Hollow rocks

300m Run

 

For score

(run is worth 1 point per 25m)

 

 

Post results and experiences to comments

Friday, 02 October 2020

 

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Conditioning:

Partner WOD, equal work

2 Min AMCAP row

…2 minute rest, then…

 

2 rounds for time of:

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

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

 

2 Min AMCAP bike

 

For total calories and time

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

…rest 1-2 minutes, then…

Max reps at 85%

 

For quality and max reps

 

 

Post results and experiences to comments

Monday, 28 September 2020

Skill Work:

5 rounds:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

 

Conditioning:

12 Min AMRAP of:

3 Strict pull-ups*

6 Dumbbell hang clean and jerk** (50/35)

9 Dumbbell goblet squats

100m Run

 

For score

*concentrate on hollow hold while pulling

**perform 3 on one side, then 3 on the other

 

 

Post results and experiences to comment

Saturday, 26 September 2020

Conditioning:

Partner WOD, alternating exercises

 

20 Min AMRAP:

Run 2 x 200m

4 Strict pull-ups

6 Deadlifts (275/185)

8 Alternating pistols

10 GHDs

30 Double unders

 

For score

 

 

Post results and experience to comments

Monday, 21 September 2020

Conditioning:

Complete as many rounds and reps as possible in 25-minutes of:

25 Calories biked or rowed

20 Sit-up slammers (12/8)

15 Front squats (75/53)

10 Push press (75/53)

 

For score

 

 

Post results and experiences to comments

Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

Post results and experiences to comments

Saturday, 29 August 2020

 

Conditioning:

10 Min AMRAP:

10 Pull-ups

10 Box jumps (30/24)

10 Snatches (95/63)

 

Rest 7 min

 

10 Min AMRAP:

9 Deadlifts (135/93)

6 Bar over burpees

3 Squat cleans (135/93)

 

 

Post results and experiences to comments

Wednesday, 26 August 2020

Conditioning:

Partner WOD

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

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 14 November 2018

 

 

Post score, max load, and experiences to comments

Monday, 24 August 2020

Conditioning:

3 min AMRAP:

20 Double-unders

8 Alternating DB snatches (50/35)

8 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

Rest 2 min

6 min AMRAP:

40 Double-unders

10 Alternating DB snatches (50/35)

10 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

Rest 2 min

9 min AMRAP:

60 Double-unders

12 Alternating DB snatches (50/35)

12 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

 

For total reps

 

 

Post results and experiences to comments