Friday, 10 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.

We will be meeting Friday for a group WOD (not posted) at Coach Sarah’s home gym at 1000 maintaining social distancing. Text Coach Jimmy for specifics and directions if you plan to attend.

We will be meeting Saturday at the HZ parking lot at 1000 for a group WOD maintaining social distancing.

 

Conditioning:

Run 1 mile

…then…

4 round of:

20 V-ups

20 Tuck crunches

20 seconds hollow hold

20 seconds Superman hold

…then…

Run 1 mile

 

For time

 

Royal Huddleston Burpee Challenge:

Day 68

 

 

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Wednesday, 08 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:

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

Line-facing burpees*

 

For max burpees

*Tape a 6″ wide line on floor. Athlete starts standing, performs a standard burpee (chest and thighs touch the ground), behind and facing the line, jumps over the 6″ line, without touching line.

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

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Tuesday, 07 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.

 

Endurance:

7 rounds for total calories

Bike or row for 2-minutes

Rest 2-minutes*

 

Or…

 

Run 400m

Rest 2-minutes*

For total sprint time

(total time – 12:00 of rest)

 

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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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

Saturday, 04 April 2020

Happy birthday to Coach Sarah!!

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.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

Buy-in:

100m Wall-ball shot throws (20/14)*

…then…

2 rounds of:

600m Run

20 Alternating DB goblet lunges (50/35)

400m Run

30 Burpees

200m Run

40 ft Crab crawl (feet first)

100m Run

50 Box overs (20″)*

…then…

Sell-out:

50 Down-ups*

 

For time

*Wall-ball throws are a full squat with a high throw, slightly forward. No more than 15’ at a time. Where the ball lands, you throw the next. Letting the ball roll forward is a no-rep.

Get over the box however.

Start in a push-up position, lower to plank, raise back to push-up position.

 

Royal Huddleston Burpee Challenge:

Day 62

 

 

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Friday, 03 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.

 

We are meeting for a group WOD, maintaining “social distancing”, at 1400. Text Coach Jimmy if you are interested in joining.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

10 Russian push-ups*

10 Alternating pistols

10 Burpees

600m Bike

20 Toes through rings

20 Sandbag clean throws (70/40#)

20 Ring dips

600m Bike

30 Deadlifts (185/125)

30 Shoulder touches

30 Weighted box step ups (50/35#) (24/20″)

600m Bike

40 Plate thrusters (45/35)

40 Double-unders

40 Russian twists (10/8)

600m Bike

 

2 rounds for time

Russian push-ups are performed by starting in low plank position, rock forward into the bottom of pu , perform pu, lower back down and rock back onto elbows. That is 1 rep.

 

Royal Huddleston Burpee Challenge:

Day 61

 

 

Post results and experiences to comments

Wednesday, 01 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.

 

At Home Conditioning:

10 V-ups

20 Push-ups

30 Squats

Run 1 mile*

15 V-ups

30 Push-ups

45 Squats

Run 800m

20 V-ups

40 Push-ups

60 Squats

Run 400m

 

For time

*If unable to run, modify each 400m run for 100 double-unders.

 

Royal Huddleston Burpee Challenge:

Day 59

 

 

Post results and experiences to comments

Friday, 27 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.

 

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. (Checking today to see if park is closed. If it is, we will meet in the HZ parking lot.)

 

Conditioning:

“No equipment needed”

Run 600m and rest in 4-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 20/15 Push-ups

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Hollow hold

…then…

Run 800m and rest in 5-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 12 burpees

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Plank hold

…then…

Run 600 for time

 

For completion*

Note any minutes not completed

 

Royal Huddleston Burpee Challenge:

Day 54

 

 

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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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

Monday, 23 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. 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.

 

At Home WOD:

Conditioning:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*

V-ups

Push-ups/DB or KB press*

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

 

Accessory/Mobility:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.

 

Royal Huddleston Burpee Challenge:

Day 50

 

 

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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

 

 

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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

 

 

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Wednesday, 18 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.

At Home WOD:

“Squatting Blackjack”

20 Sit-ups* / 1 Squat

19 Sit-ups / 2 Squats

18 Sit-ups / 3 Squats

17 Sit-ups / 4 Squats

…and so on until

1 Sit-up / 20 Squats

 

For Time

*unanchored

Compare to Tuesday, 15 January 2013

 

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 Snatches (45/33)

7 Overhead squats

7 Cleans

5 Snatches (75/53)

5 Overhead squats

5 Cleans

3 Snatches (95/63)

3 Overhead squats

3 Cleans

2 Snatch (115/73)

2 Overhead squats

2 Clean

 

Conditioning:

20 Wall-ball shots (25/16) @ (10/9′)

10 Power snatches*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Clean and Jerks*

1000m Bike

20 Wall-ball shots (25/16) @ (10/9′)

10 Overhead squats*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Hang power cleans*

 

2 rounds for time

*Perform all lifts at the same load, (115/75)

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

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