Saturday, 21 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 17 September 2016

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post result and experiences to comments

Friday, 20 September 2019

 

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

Post results and experiences to comments

Wednesday, 18 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

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 Wednesday, 20 September 2017

*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.

**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).

 

Strength:

Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Low Lunge Twist

Eye of the Needle

Reclined Spinal Twist

Twisted Cross

 

 

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Monday, 16 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Down and back”

8oom Run

30 Handstand push-ups

30 Dumbbell Thrusters (35/25)

30 Box overs (24/20″)

30 Power cleans (185/125)

30 Box overs

30 Dumbbell Thrusters

30 Handstand push-ups

800m Run

 

For time

 

Flexibility:

Side straddle

Middle straddle

Pike sit

Reclined spinal twist

 

 

Post result and experiences to comments

Saturday, 14 September 2019

 

Conditioning:

Partner WOD

200m run*

10 Bar muscle-ups

400m row

20 Goblet squats (72/53)

600m run

30 Wall-ball sit-up throws (16)

800m row

40 Kettlebell swings (72/53)

1200m run

50 Box overs (20″)

800m row

40 Handstand push-ups

600m run

30 Toes-to-bar

400m row

20 Burpee wall-ball shots (25/20) @ (10/9′)

200m run

10 Chest-to-bar pull-ups

 

For time

*Teams half all work, except the 1200m run where both partners run together.

 

 

Post results and experiences to comments

Wednesday, 11 September 2019

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

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end.

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.

Monday, 09 September 2019

Congrats to the teams that competed at Midwest Fall Classic this weekend! Strong work!

 

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/65)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

 

Post results and experiences to comments

Tuesday, 03 September 2019

 

Endurance:

Run 1 mile

rest 2:00

Row 250m

rest 2:00

Run 800m

rest 1:00

Row 500m

rest 1:00

Run 400m

rest 1:00

Row 1000m

rest 2:00

Run 200m

rest 2:00

Row 2000m

 

For time

Compare to Tuesday, 16 July 2019

 

Mobility:

Couch stretch

Half straddle

Pike stretch

 

 

Post results and experiences to comments

Monday, 02 September 2019

MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830.

 

Partner WOD

“Labor me this”

20 Wall-ball volley throws (25/20/16) @ (10′)

200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)*

30 Army T-push-ups

40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)*

50 Wall-ball sit-up throws (25/20/16)

Run bleachers*

 

3 rounds for time

 

*Instructions:

  • All exercises are equal work, with only one athlete working at a time.
  • (M/co-ed/F)
  • Partners rotate every 25 yds. Each round is 100 yds down, and 100 yds back. Round 1 do lunges. Round 2 do burpee broad jumps. Round 3 do DB farmers carry with two DB’s.
  • Round 1 alternating DB snatches/alternating DB C&J/DB KB swings
  • Run bleachers together. Round 1, run 1 set of bleachers and 100m back to start line. Round 2, run other set of bleachers and 200m back to start line. Round 3, run both sets of bleachers and 100m to finish line.

 

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Saturday, 31 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD.

2019 Wodapalooza Online Qualifier WOD #4

150 Wall-ball shots (20/14) @ (10/9′)

75 Toes-to-bar

 

For time

 

…Rest 10:00, then…

Saved by the Barbell

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For total score

Compare to Saturday, 01 September 2018

 

Mobility:

Saddle Sit

Spine Smash

Barbell Shoulder Smash

 

 

Post results and experiences to comments

Tuesday, 27 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

“Boone’s request”

Perform in 2:00:

15 KB Goblet squats (72/53)

Max calories biked

…then rest 2:00

 

5 rounds for total calories biked

 

Skill:

7 rounds of:

5 Handstand push-up negatives*

 

For quality

*Lower body with a 5 second count. Upon reaching bottom, strict press or kip back up as quick as possible.

 

 

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Monday, 26 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

2019 Wodapalooza Online Qualifier WOD #2

Complete as many repetitions as possible in 16-minutes of:

40 Alternating DB snatches (50/35)

40 Pull-ups

30 DB Burpees (50/35)

30 Chest-2-bar pull-ups

20 Devil presses (50/35)

20 Bar muscle-ups

 

For score

 

Mobility:

Twisted cross

Reclined spinal twist

Sink mobilization

Spine smash

 

 

Post results and experiences to comments

Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

 

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

 

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

 

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

 

 

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Friday, 23 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

No Friday night class this week. Sorry for the inconvenience. All other classes normal.

 

Conditioning:

“Heartburn”

1 mile run

…then…

10 rounds of:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees

 

For time

 

 

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