Wednesday, 29 August 2018

There is no 0845 class on Wednesday. Sorry for any inconvenience. 

 

Conditioning:

300m Run

24 Shoulder Touches

18 Wall-Ball Shots (20/14) @ (10/9′)

24 Kettlebell Swings (53/35)

30 Double Unders

 

5 rounds for time

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post time and experiences to comments

Monday, 27 August 2018

 

Conditioning:

“Rock’em Sock’em”

50 Double Unders

50 Sit-ups

500m Row

40-meters Burpee Broad Jumps

40 Sit-ups

400m Run

30 Pull-ups

30 Sit-ups

300m Row

20 Ring Dips

20 Sit-ups

200m Run

10 Strict Handstand Push-ups

10 Sit-ups

100m Row

 

For Time

Compare to Wednesday, 31 August 2016

 

Flexibility:

Knees-to-traps – 1:30

Elevated Cat- 1:30

10 reps 2 pike/2 squats

Standing Pike – 1:30

Kneeling Achilles – 1:00/side

Butterfly – 1:30

 

 

Post time, load, and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Saturday, 25 August 2018

Conditioning:

“Nailed It”

5 Strict Pull-ups

15 Toes-2-Bar

5 Bar-facing Burpees

15 Overhead Squats (65/45)

5 Back Extensions

15 Calories Rowed

 

5 rounds for time

Compare to Saturday, 16 September 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post score and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Friday, 24 August 2018

Conditioning:

Run 600m*

…rest 5:00, then…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 3:00, then…

2 rounds of:

20 Double Unders

15 Kettlebell Swings (53/35)

20 Alternating Dumbbell Snatches (50/35)

…rest 1:00, then…

Row 1000m

 

For Time

Compare to Monday, 28 August 2018

*If you have a vest, wear it (20/14)

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Saddle Sit – 2:00

Sink Mobilization – 2:00

 

 

Post time and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Wednesday, 22 August 2018

 

Metcon:

10 Strict Handstand Push-ups

100m Row

20 Pull-ups

200m Run

30 Box Overs (24/20″)

300m Row

40 Wall-Ball Shots (25/16) @ (10/9′)

400m Run

50 Sit-up Slammers (12/8)

500m Row

 

2 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

Overhead Distraction – 1:30/side

Sink Mobilization – 1:30

 

 

Post time and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Monday, 20 August 2018

Quality time at MP. 🙂

 

Strength:

Shoulder Press

6 reps @ 70%

5 sets for quality

 

Metcon:

600m run

30 Grasshoppers

15 Hang Power Cleans (185/123)

 

3 rounds for time

 

Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Half Twisted Up Cross – 30 seconds/side

Half Twisted Down Cross – 30 seconds/side

Low Fragon – 1:30/side

 

 

Post load used, time, and experiences to comments

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Saturday, 18 August 2018

 

Metcon:

4-person Team WOD

100 Calories Biked

40 Synchro Partner Chest-2-Bar Pull-ups

80 Wall-Ball Volleyball Throws (25/20/16)†

100m Double Dumbbell Front Rack Walking Lunges (53/35)

80 Kettlebell Swings (72/53)††

40 Partner Pistols

100 Calories Rowed

…then…

4-person 200m Tire Carry (210/180)

 

For Time

†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.

All male: 170 on each side

Co-ed: 135-lbs on one side, 170-lbs on the other

All female: 115 on each side

††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.

*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Friday, 17 August 2018

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

 

Metcon:

“Bedtime”*

Sit-ups

Med-Ball Squat Cleans (25/16)

Dumbbell Snatches (50/35)

Calories Biked

 

2 rounds

 

…then partner up, and…

Row 1500m (equal work)

For Time

 

…rest to 18:00 on clock, and then…

Repeat “Bedtime”*

 

For scores and time

*Perform as many reps as possible in 45 seconds at each station, then rotate to next station. 15 second rest between stations. Rest one minute between rounds, repeat for two complete rounds. Total all reps and calories for score.

 

Flexibility/Mobility:

Plantar Surface Mobilization – 1:30/foot

Side Straddle – 1:30/side

Banded Bully – 1:30/arm

 

 

Post Scores, time, and experiences to comments

Wednesday, 15 August 2018

 

Conditioning:

Perform 9-15-21 rep rounds of:

Clean & Jerk (155/103)

GHD Sit-ups

Burpees

Row 400m

 

For Time

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Saddle Sit – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 14 August 2018

 

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Metcon:

60-30-15 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

40-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

Monday, 13 August 2018

 

Conditioning:

“King Kong”

1 Deadlift (455/303)

2 Muscle-ups

3 Cleans (250/163)

4 Handstand Push-ups

 

3 rounds for time

Compare to Tuesday, 09 December 2014

 

Flexibility/Mobility:

Spine Smash – 2:00

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side

 

 

Post time and experiences to comments

Saturday, 11 August 2018

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (175/113)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then with a 10-minute cap perform for time:

20 Syncro Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Syncro Burpees

 

Flexibility/Mobility:

Saddle Sit – 2:00

Reclined Spinal Twist – 1:30/side

Twisted Cross – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times, score, and experiences to comments

Friday, 10 August 2018

 

Metcon:

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

10 Sit-up Slammers (14/10)

5 Power Snatches (115/73)

15/10 Cal Bike

 

For Score

 

…rest 2:00, then…

600m Row

 

For time

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Side Straddle – 1:30/side

Middle Splits – 1:30

Pike – 1:30

 

 

Post score, time, and experiences to comments

Wednesday, 08 August 2018

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.

 

Conditioning:

“3-2-1”

As a 3-person team, perform equal work for time of:

Row 4500m

…rest 2 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Burpees

 

For Time

Compare to Friday, 24 March 2017

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Standing Pike – 1:00

10 Side-to-Side Squats

 

 

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