Monday, 06 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

CrossFit Open 2021 WOD 1

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

10 Air squats

9 Dumbbell snatches, right arm (50/35)

10 Push-ups

9 Dumbbell snatches, left arm (50/35)

 

For score

Click here to register for Support Your Local Box Fundraiser

You can register for free or donate.

 

Royal Huddleston Burpee Challenge:

Day 64

 

 

Post results and experiences to comments

Wednesday, 25 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1445,and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Conditioning:

“Flynn Gone Bad”

Complete as many reps in 1:00 at each station of:

Rope climbs – 15′

Alternating DB stationary lunges (50/35)

Handstand push-ups

Barbell movements*

Box overs (20″)

 

5 rounds for score

Rest 1:00 between rounds

 

Sell-out:

30 burpees

For time

 

*Barbell movements all @ (95/63):

Round 1: Thrusters

Round 2: Sumo-deadlift High-pull

Round 3: Squat cleans

Round 4: Power snatches

Round 5: Hang power cleans

 

 

Royal Huddleston Burpee Challenge:

Day 52

 

 

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Saturday, 21 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

We will be meeting at LaFortune Stadium at 0900 for the WOD. Come join!

 

Complete 2 rounds of the AMRAP*

…then…

Run 400m

…then…

Complete 2 rounds of the AMRAP

…then…

50 yards Burpee broad jumps

50 yards walking lunges

…then…

Complete 2 rounds of the AMRAP

…then…

Run 1 trip around the stadium

 

For score

*Complete as many reps as possible at each station in 1 minute, 30 seconds to rotate

AMRAP

Wall-ball tosses (20/14) over the goal post

Abmat sit-ups

Box jumps (24/20″)

Alternating DB snatches (50/35)

Sandbag Zercher carry (yards)

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

Post results and experiences to comments

Friday, 20 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

 

We will be meeting at LaFortune Stadium at noon on Friday for a group WOD. If you would like to join, come on!

 

AT Home WOD:

40-30-20-10

Grasshoppers

Sit-ups

Burpees

Squats

Run*

 

For time

*Run any distance you have available 200-400m at the end of each round if able.

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 Lunges

10 KB swings

Bike 15/12 Calories

10 One-leg Kettlebell Deadlift Crossover (light)

50 Jump rope

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Every 90 seconds, perform 1 rep, increasing load each round* of:

Deadlift

 

For max load

*If 1-rep max is ≥ (315/215), increase (40/20) for the first 5 rounds but then increase by (20/10) until failure is reached.

If 1-rep max is ≤(314/214), increase (20/10) each round until finished.

 

Royal Huddleston Burpee Challenge:

Day 47

 

 

Post results and experiences to comments

Tuesday, 17 March 2020

 

Endurance:

Every 12-minutes, for 36-minutes perform 2 rounds* of:

30/24 Calories biked

20 Burpee box jump overs (24/20″)

30/24 Calories rowed

 

For score

*If not completed with the second round at the tun of 12:00, stop and start over for the next 12:00. If you complete the second round of the last set before time, start a third round.

 

Mobility:

Spine smash

Couch stretch

Sink stretch

 

Royal Huddleston Burpee Challenge:

Day 44

 

 

Post results and experiences to comments

Saturday, 14 March 2020

 

Conditioning:

Partner WOD

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

2 rounds of “Cindy”*

2 rounds of “DT”*

Run 400m*

 

For score

*Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1 round of DT. Then A runs 200m, then B runs 200m

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats = 1 round

“DT” = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder-to-overhead (all at 155/103) = 1 round

Run = 16 reps (1 rep per 25m)

 

Royal Huddleston Burpee Challenge:

Day 41

 

 

Post results and experiences to comments

Monday, 09 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

10 Push press (45/33)

5 Box jumps

5 Toes-2-bar

8 Push press (75/53)

4 Box jumps

4 Toes-2-bar

6 Push press (95/63)

3 Box jumps

3 Toes-2-bar

4 Press press (115/73)

 

Conditioning:

Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20″)*

12 Push press (115/73)*

9 Toes-2-bar

 

For score

*Masters 55+: (20/16″) (95/63)

 

Royal Huddleston Burpee Challenge:

Day 36

 

 

Post results and experiences to comments

Friday, 06 March 2020

 

Conditioning:

Partner WOD

Perform as many reps as possible in 45 seconds* at each station of:

Burpees

Synchronized Wall-ball shots (20/14) @ (12/11’)

GHD Sit-up Wall-Ball tosses (8#)

Synchronized Pull-ups

Box Overs (20″)

Synchronized One-arm Kettlebell Snatch Lunges (45/30)

Calories Rowed

…rest 1:15 minute

 

3 rounds for score

Compare to Saturday, 13 October 2018

*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.

Only one partner at a time working at the Burpee, GHD, Box Over and Row.

GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.

“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

Reclined Spinal Twist

 

Royal Huddleston Burpee Challenge:

Day 33

 

 

Post results and experiences to comments

Wednesday, 04 March 2020

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load. Weight increase should be that the last 3 rounds are tough. With last round being a successful 3-rep max.

 

Conditioning:

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

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

Compare all to Monday, 01 April 2019

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

Royal Huddleston Burpee Challenge:

Day 31

 

 

Post results and experiences to comments

Friday, 28 February 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

 

Specific Warm-up:

12 DL (45/33)

10 DL (95/63)

8 DL (135/93)

6 DL (175/113)

4 DL (205/133)

 

Strength:

”Dead, Deader, Deadest”*

30 seconds of max rep Deadlifts*

90 seconds rest

 

3 rounds for total weight lifted (# of DL’s x load)

*Athlete can pick any weight they want. Once round 1 starts, weight can not change. Courtesy of Festivus Games 2020

 

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 Wednesday, 17 May 2017

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

 

Flexibility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

Royal Huddleston Burpee Challenge:

Day 26

 

 

Post results and exercises to comments

Saturday, 22 February 2020

 

 

Conditioning:

Partner WOD

Part 1:

2:00 max calorie row, then

2 rounds of:

12 Piston Devil Presses* (40/25)

20 Toes-2-bar*

12 Synchronized burpees-over-bar

 

For time

(8:00 cap)

*Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each).

PDP will also count as burpees for the burpee challenge.

Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch.

…rest 8:00, then…

 

Part 2:

35 Deadlifts (225/153)

35 Wall-ball shots (20/14) @ (10/9′)

35 Calories rowed

35 Handstand push-ups w/ 2″ riser

 

For time (8:00 cap)

…rest 8:00, then…

 

Part 3:

Every 90 seconds perform 1 rep of the following cycle:

Clean ⇒ Hang power clean

Men: 135-165-185-205-215-225-235-245-255-265-275-285

Women: 65-85-105-115-125-135-145-155-165-170-175-180

 

Royal Huddleston Burpee Challenge:

Day 20

 

 

Post results and experiences to comments

Tuesday, 18 February 2020

 

 

General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Bike skill work:

Max calories per round on the assault bike in 40 rotations*

Rest 2:00 between rounds

7 rounds for max calories per round and total calories

*1 Rotation is a complete rotation of the front sprocket. I.E. If your right foot starts on top, after it has returned to the top, 1 rotation has been made. Also, if your right hand starts forward, after it returns to the forward position, 1 rotation has been made.

 

Skill work:

Look at skill sheets, and look at 2-3 exercises/movements to work on or test out

 

Royal Huddleston Burpee Challenge:

Day 16

 

 

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Wednesday, 12 February 2020

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Power snatches (45/33)

7 Power cleans (45/33)

5 Power snatches (75/53)

5 Power cleans (95/63)

3 Snatches (95/63)

3 Cleans (115/73)

1 Snatch (115/73)

1 Clean (125/80)

1 Snatch (125/80)

 

Conditioning:

“Adderall”

With a continuous running clock, perform the following:

0:00-11:00

Run 1-mile*

Max rep clean & jerk (135/95)

…rest 3:00, then…

14:00-20:00

800m Run*

Max rep snatches (125/80)

…rest 3:00, then…

23:00-27:00

400m Run*

Max rep thrusters (95/65)

 

For total reps

Compare to Monday, 30 September 2019

*if weather does not permit running, row the following distances: 2000m, 1000m, 500m

 

Mobility:

Twisted cross

Reclined spinal twist

Quad smash

 

Royal Huddleston Burpee Challenge:

Day 10*

No*See Day 1 for rules

 

 

Post results and experiences to comments

Monday, 10 February 2020

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

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

 

Mobility:

Couch Stretch

Supine Shoulder Extension

Calf Stretch

One Arm Lat Lean

 

Royal Huddleston Burpee Challenge:

Day 8*

*See Day 1 for rules

 

 

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