Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments

Wednesday, 13 September 2017

 

Conditioning:

MPCF Board WOD

“Anger Management”

Run 600m

20 Kettlebell Swings, 1-arm (35/25) (10 each)

10 Burpee Box Overs (24/20″)

20 Weighted Lunges (35/25)

10 Toes-2-Bar/Knees-2-Elbows*

 

4 rounds for time

Compare to Saturday, 16 April 2016

*On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post time, load, and experiences to comments

Saturday, 05 August 2017

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/75)

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 (155/105)

 

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.

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Tuesday, 18 July 2017

 

Skill:

MPCF Board WOD

300 Double Unders

 

For Time

 

Conditioning:

Partner WOD 

300m Run

20 Wall-Ball Shots (25/16) @ (11/10′)

20/15 Calories Biked

10 One-Arm Dumbbell Overhead Squats (50/35)*

10 Pull-ups

 

4 rounds for time

*5 reps each arm, each round. Alternate exercises.

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times and experiences to comments

Tuesday, 11 July 2017

There will not be a 1730 class on Tuesday. Sorry for any inconvenience. All other classes are normal.

Sprints:

100m run

Rest 1:00

200m run

Rest 2:00

300m run

Rest 3:00

600m run

Rest 3:00

300m run

Rest 2:00

200m run

Rest 1:00

100m run

 

 

For Time

Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

5 L-Hang Pull-ups

5 Strict Handstand Push-ups

10 Sit-up Slammers (20/14)

 

For Score

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post time, score, and experiences to comments

Friday, 07 July 2017

 

Conditioning:

7 Squat Cleans (185/123)

…then…

2 rounds of:

49 Double Unders

7 Double Dumbbell Thrusters (50/35)

7 Calories Biked

…then…

7 Squat Cleans

…then…

2 rounds of:

7 Calories Biked

7 Double Dumbbell Thrusters (50/35)

49 Double Unders

…then…

7 Squat Cleans

 

For Time

(20:00 cap)

 

Strength:

Option 1:

Make up a missed 1-rep max

 

Or…

Option 2:

Shoulder Press

7   reps @ 50% 1RM

6   reps @ 60%

5   reps @ 65%

4   reps @ 70%

3   reps @ 75%

2   reps @ 80%

1+ reps @ 85%

 

For Quality

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post time, lift and load, and experiences to comments

Wednesday, 05 July 2017

Great Fourth of July crew at Vertical Limit Fitness!

 

Conditioning:

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

1 Front Squat (135/93)

1 Kettlebell Swings (97/62)

150m Run

2 Front Squats

2 Kettlebell Swings

150m Run

3 Front Squats

3 Kettlebell Swings

150m Run

…so on…

 

For Score

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Snatch

Every 90 seconds, perform 1 rep at following percentages…

20-30-40-50-60-70-75-80-80-85-85-90-90%

 

For Quality

 

Conditioning Sell-out:

Partner up*

400m Row

50 Slammers (12/8) @ 2m

60 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post score, loads, time, and experiences to comments

Friday, 30 June 2017

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 12 minutes of:

100m Sprint

10 Power Snatches (95/63)

5 Burpees

10 Calories Rowed

5 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 04 January 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Wednesday, 28 June 2017

 

Conditioning:

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

For Time*

*If current on all 9 lifts, option 3 is 3 rounds for time of CWOD

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick any lift and perform:

4 reps @ 55% 1RM

3 reps @ 65%

3 reps @ 75%

2 reps @ 80%

2 reps @ 82.5%

1 rep @ 85%

1 rep @ 87.5%

1 rep @ 90%

 

Flexibility/Mobility:

Pigeon – 1:30/side

Super Front Squat – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post time, lift, load, and experiences to comments

Monday, 26 June 2017

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 12 minutes of:

2 Strict Chest-2-Bar Pull-ups

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10 Calories Rowed

 

For Score

 

Strength:

Thruster

1-rep max

Compare to Wednesday, 21 December 2016

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post score, max load, and experiences to comments

Friday, 23 June 2017

Conditioning:

Complete as many rounds and reps in 6 minutes of:

25 Double Unders

15 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps in 4 minutes of:

5 Strict Handstand Push-ups

10 Squats

15/12 Calories Biked

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Monday, 05 December 2016

 

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

Wednesday, 21 June 2017

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 Toes-2-Bar

 

5 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Wednesday, 07 December 2016

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00

 

 

Post time, load, and experiences to comments

Friday, 16 June 2017

Conditioning:

Partner WOD

15-minute AMRAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

50 Pull-ups

100 Sit-ups

50 Push-ups

100 Squats

…rest 2 minutes, then…

5-minute AMRAP of:

Max Calories Biked

 

For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.

 

Strength:

Option 1:

Make up a missed 1-rep max

Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean

Or…

Option 2:

Pick any lift and perform:

5 reps @ 65% 1RM

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post score, lift, load, and experiences to comments

Wednesday, 14 June 2017

Conditioning:

300m run

15 Knees-2-Elbows

15 Kettlebell Push-ups

200m Run

20m Overhead Walking Lunges (55/45)

20m Burpee Broad Jumps

100m Run

5 Strict Pull-ups

5 Strict Handstand Push-ups

 

2 rounds for time

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick one of the following and find a 1-rep max:

  1. Snatch to Hang Snatch
  2. Clean to Hang Clean
  3. Cluster to Thruster

 

Flexibility/Mobility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post time, lift and load, and experiences to comments