Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!

Conditioning:

Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold

 

For Time

 

…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups

 

For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post time, score, and experiences to comments

Friday, 06 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

WOD courtesy of Fittest in the OK IV

Compare to Saturday, 22 October 2016

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs

 

For score

Compare to Saturday, 22 October 2016

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Wednesday, 04 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Tuesday, 01 November 2016

 

Conditioning:

Choose your level:

“Summit”

Complete as many rounds as possible in 12 minutes of:

8 Thrusters (135/93)

8 Hang Power Cleans

4 Muscle-ups

8 Front Rack Lunges

 

…or

 

“Base”

Complete as many rounds as possible in 12 minutes of:

8 Shoulder-2-Overhead (95/63)

8 Hang Power Cleans

4 Burpees

8 Front Rack Lunges

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post time, score and experiences to comments

Monday, 02 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Conditioning:

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

3 Burpee-Box-Overs

3 Deadlifts (225/155)

6 Burpee-Box-Overs

6 Deadlifts

9 Burpee-Box-Overs

9 Deadlifts

…Etc, adding 3 reps to each exercise every round

 

For Score

 

…Rest 10:00, then with a running clock…

0:00-2:00 Max rep Handstand Push-ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-10:00 1-rep Max Squat

 

For Score

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post scores and experiences to comments

Saturday, 30 September 2017

Conditioning:

“.357 Magnum”

7:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 7 minutes, then…

Perform for time, with a 5:00 cap:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

…Rest 5 minutes, then…

3:00 AMRAP of:

1 Snatch (135/93)*

3 Bar-Over-Burpees

*Each round add 1 snatch. Burpees stay the same through each round

 

For Score

Compare to Saturday, 24 September 2016

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post individual scores, total score, and experiences to comments

Wednesday, 20 September 2017

Conditioning:

“A Slice of Awesomeness”

Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:

Box Jumps (24/20″)

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

High-Lows*

Back Squats (155/103)**

Kettlebell Swings (53/35)

 

Rest 2 minutes between rounds

 

3 rounds for score

Compare to Friday, 27 September 2013

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

**Racks can be used

 

Strength:

Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Low Lunge Twist – 1:00/side

Eye of the Needle – 1:00/leg

Reclined Spinal Twist – 1:00/side

Twisted Cross – 1:00/side

 

 

Post score, load and reps, and experiences to comments

Monday, 18 September 2017

 

Conditioning:

MPCF Board WODs

Pick one of the following board WODs:

Angie, Cindy, Mary, or Nancy

 

…rest 10:00, then partner up and perform…

“Annie”*

50-40-30-20-10 rep rounds of:

Double Unders

Sit-ups

 

For time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post WOD chosen, time or score, Annie time, and experiences to comments

Friday, 08 September 2017

Friday 0845 class is pushed back to 0900. All other classes are normal.

 

Conditioning:

Perform as many reps as possible in 6 minutes of:

4 Kettlebell Swings (72/53)

6 Toes-2-Bar

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

 

Perform as many reps as possible in 4 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Score

Compare to Friday, 01 July 2016

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post score, max load, and experiences to comments

Tuesday, 05 September 2017

Skill:

2000m Row

For Time

 

Strength & Conditioning:

Complete as many reps as possible in 8 minutes of:

1 Clean to 1 Jerk*

1 Burpee to 1 Pull-up

1 Clean to 2 Jerks

1 Burpee to 2 Pull-ups

1 Clean to 3 Jerks

1 Burpee to 3 Pull-ups

…continue pattern until cap is reached

 

For Score

Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.

 

*Rx Weights:

< 54 (155/103)

> 55 (125/83)

 

Mobility:

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

Banded Olympic Wall Squat – 2:00

Partner assisted Bilateral Shoulder Extension – 1:00

 

 

Post time, score, and experiences to comments

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Friday, 01 September 2017

Conditioning:

“Admit it…you love this!”

Complete as many rounds as possible in 12 minutes of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

For Score

 

Run 1100m and rest for a total of 10 minutes

 

Complete as many rounds as possible in 9 minutes:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

For Total Score

Compare to Friday, 02 September 2016

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post scores and experiences to comments

Wednesday, 30 August 2017

Strength:

Every minute on the minute, perform 2 reps of:

Hang Power Clean*

For max load

*Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.

 

Conditioning:

Hero WOD

“Dallas 5”

5 minutes of:

Burpees

Then, 5 minutes of:

7 Deadlifts (155/103)

7 Box Jumps (24/20″)

Then, 5 minutes of:

Turkish get-ups (40/25)

Then, 5 minutes of:

7 Snatches (75/55)

7 Push-ups

Then, 5 minutes of:

Rowing for calories

 

For Score

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations

WOD courtesy of crossfit.com Read the story of the 5.

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post max load, score, and experiences to comments

Tuesday, 22 August 2017

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”

 

Skill:

Row 250m, All Out,

…rest 3 minutes, then…

Now team up, 3-person team:

Row 3000m*

 

For quality of speed control and time

*Switch every 500m, row at 90% your 250 pace

Conditioning:

Every minute on the minute perform one round, adding 1 rep to each of:

Box Jump (24/20″)

Pull-up

Butterfly Sit-up

 

For Score

Compare to Tuesday, 11 April 2017

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post time, score, and experiences to comments

Monday, 21 August 2017

Time elapse photography over Winnipeg in 1979

Conditioning:

“Total Eclipse”

Complete as many rounds and reps as possible in 20:17 of:

79 Single Unders

14 Overhead Squats (75/55)

70 Lunges*

30 Alternating One-Arm Dumbbell Snatches (50/35)

400m Run

 

For Score

*Walking and alternating

 

…rest 2:00, then…

“Blackout”

Partner up

Max reps in 2:40 of:

Burpees

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments