Wednesday, 16 January 2019

 

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Monday, 10 January 2010

 

Strength:

Weighted Strict Pull-ups

3-3-3-3-3-3-3

 

For max load

 

Flexibility:

Right leg Split

Left leg Split

Middle Split

Back Arch

 

 

Post time, load, and experiences to comments

Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Partner WOD

24-20-16-12-8 rep rounds of:

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

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed

 

For Time

(15:00 cap)

*Equal work required

 

Strength:

MPCF Board WOD

Max load for 1 round of 5 cycles of:

Bear Complex*

 

*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, max load, and experiences to comments

Wednesday, 19 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Pick a MPCF Board WOD

Which ever you picked 2 weeks ago, do the opposite this week!

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Wednesday, 12 December 2019

 

Conditioning:

Pick a WOD

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 15 August 2014

 

OR…

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

10 Overhead Squats (95/63)

10 Burpees-over-Bar

400m Run

 

For Time

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Monday, 10 December 2018

 

Skill:

Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Or, if caught up:

Overhead Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps with good quality

 

Conditioning:

Perform 3 rounds of:

30m Burpee Broad Jumps

30m Backward Walking Lunges

30 Sit-ups

 

For Time

 

Post max reps, max load, time, and experiences to comments

Friday, 07 December 2018

 

Conditioning:

Pick a MPCF Board WOD

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Wednesday, 05 December 2018

 

Skill:

Max rep Burpees in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Conditioning:

Perform 4 rounds for time of:

15/12 Calories Bike

One-arm/one-leg plank hold for 30 seconds*

15/12 Calories Rowed

One-arm/one-leg plank hold for 30 seconds*

 

*Right arm/left leg up on first. Left arm/right leg up on second.

 

Post max reps, max load, score, and experiences to comments

Friday, 30 November 2018

Conditioning:

MPCF Board WOD

“Kelly”

Run 400m

30 Box Jumps (24/20″)

30 Wall-Ball Shots (20/14) @ (10/9′)

 

5 rounds for time

Compare to Wednesday, 26 September 2012

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post time and experience to comments

Wednesday, 28 November 2018

 

Conditioning:

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

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Monday, 02 July 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Tuesday, 27 November 2018

Conditioning:

500m row

Rest 1:00

10 rounds for time

 

…or…

MPCF Board WOD

5000m Row

For Time

Compare to Tuesday, 03 July 2018

 

Skill Work:

Pick 2-3 skills from the “Athletic Skills” sheets

 

For time, score, or completion

 

Mobility:

Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post time, skills, and experiences to comments

Saturday, 24 November 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (185/125)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions: Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

 

Post time and experiences to comments

Wednesday, 21 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

100m Run

10 Power Snatches (95/63)

20 Wall-Ball Shots (25/16) @ (10/9′)

100 Double Unders

20 Leg Tucks

10 Thrusters (95/63)

100m Run

 

For Time

 

Strength:

Front Squats

1-Rep Max

Compare to Friday, 01 June 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time, max load, and experiences to comments

Wednesday, 07 November 2018

 

Conditioning 1:

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

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Friday, 29 June 2018

 

Conditioning 2:

30 Single Unders

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Friday, 02 November 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Wednesday, 06 June 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post scores, load, and experiences to comments