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)

 

 

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Monday, 19 October 2020

Skill:

0:30 Parallette Tuck Hold

0:30 Rest

1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)

2:00 Rest

5 Sets

 

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 06 May 2019

 

 

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Friday, 16 October 2020

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

Compare to Friday, 12 July 2019

 

 

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Monday, 12 October 2020

Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!

 

Skill:

5 Sets:

4 Negative pull-ups w/ 4 sec count down

Rest 2:00

 

Conditioning:

MPCF Board WOD

“Running Burpees”

Run 200m

40 Burpees*

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

*all burpees to a 6” target

Compare to Tuesday, 20 May 2014

 

 

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Friday, 11 September 2020

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Monday, 10 August 2020

Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience.

 

Conditioning:

Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Wednesday, 14 October 2015

 

 

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Tuesday, 04 August 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to  Friday, 17 January 2020

 

 

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Friday, 10 July 2020

 

General Warm-up:

Run 400m

10 Spiders

12 T-push-ups

14 Sit-ups

14 Squats

12 Shoulder press w/T’s

10 Ring rows

Row 2:00

10m Goblet lunges

10 Kettlebell swings

20m KB waiter walk (each arm)

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Deadlifts (95/63)

10 Overhead Squats (45/33)

8 Deadlifts (125/83)

8 Overhead Squats (75/53)

6 Deadlifts (155/103)

6 Overhead Squats (115/73)

4 Deadlifts (185/123)

4 Overhead Squats (125/83)

3 Deadlifts (225/153)

3 Overhead Squats (135/93)

 

Rest 5-7 min after specific warm-up.  Then…

 

“Rogue Invitational 2020 Event 6”

21 Deadlifts (275/185)

21 Overhead squats (155/105)

15 Deadlifts

15 Overhead squats

9 Deadlifts

9 Overhead squats

 

For time*

*Athletes may have two bars. 10 min time cap

 

 

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Wednesday, 08 July 2020

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Clean

Start at 25-30% 1RM clean

 

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Wednesday, 17 June 2020

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

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

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up

8 Squat cleans (45/33)

6 @ (75/53)

4 @ (95/63)

 

Conditioning:

MPCF Board WOD

“Badger”

30 Squat cleans (95/63)

30 Pull-ups

800m Run

 

3 rounds for time

 

 

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Friday, 12 June 2020

Choose a MP Board WOD

“JT”

21-15-9 rep rounds of:

Handstand Push-Ups

Ring Dips

Push-ups

 

For Time

Compare to Feb 8 2012

 

OR

 

“Running Burpees”

Run 200m

40 Burpees

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

Compare to Tuesday, 20 May 2014

 

 

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Tuesday, 24 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.

 

Tuesday there will be a group meeting at LaFortune on the north end of the golf course parking lot at 1600 to do the 5k. Come join us for a fun time! Haha!

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1030, 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 1600. 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.

 

Endurance:

Run 5k

For time

Compare to Saturday, 07 September 2019

 

Core work:

Post run

Low plank EMOM

Start at 10 sec plank hold, then rest 50 sec

Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec

After completing the 60 sec plank hold, work your way back down, meaning at each minute you would now decrease the plank hold by 10 sec and increase rest by 10 sec.

 

Royal Huddleston Burpee Challenge:

Day 51

 

 

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Wednesday, 19 February 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

 

Specific warm-up:

Row 15 hard slow strokes

rest ~1:00

Row 10 fast strokes

rest ~2:00

Row 15 strokes at desired race pace

rest ~3:00

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare both to Tuesday, 02 October 2018

 

 

Flexibility/Mobility:

Right side straddle

Left side straddle

Center straddle

Butterfly

Pike

 

Royal Huddleston Burpee Challenge:

Day 17

 

 

Post times, loads, and experiences to comments

Friday, 14 February 2020

 

Skill:

Speed Skips

4 x 30 seconds

Max reps each set

Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets

For Score

 

Conditioning:

MPCF Board WOD

“Jackie”

Row 1000m

50 Thrusters (45/33)

30 Pull-ups

 

For Time

Compare to Monday, 19 May 2014

 

Flexibility:

First Rib Mobilization

Overhead Distraction

10 Bridge-ups

 

Royal Huddleston Burpee Challenge:

Day 12*

*See Day 1 for rules

 

 

Post reps, time and experiences to comments