Tuesday, 15 January 2019

 

Skill:

Treadmill Sprints

200m

rest 1:00

200m

rest 1:00

400m

rest 2:00

400m

rest 2:00

200m

rest 1:00

200m

 

For total sprint time

 

Conditioning:

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

3 Ring Dips*

6 Kettlebell Swings (72/53)*

9 Abmat Sit-ups

 

For score

*Rx+ do weighted ring dips (45/30) and KB’s at (97/62)

 

Mobility:

Saddle Sit

Low Dragon

Butterfly

 

 

Post sprint time, score, and experiences to comments

Tuesday, 08 January 2019

Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

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

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

Post calories, 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

Monday, 03 December 2018

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

Flexibility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

Post meters 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

Tuesday, 13 November 2018

 

Conditioning:

Max meters rowed or biked in 40-minutes

Solo or Partner

 

For total meters

 

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

Tuesday, 30 October 2018

 

Skill Work:

300m Bike Sprint

30 second Hollow Hold

Rest 1:00

 

6 rounds for time

 

Conditioning:

30 Double Unders

10 Dumbbell Push-ups (50/35)

10 Leg Tucks*

10 Dumbbell Box Step Overs (50/35) @ (24/20″)

 

4 round for time

*Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

 

Mobility:

Twisted Monkey – 1:00/side

Reclined Spinal Twist – 1:00/side

Shoelace Pose – 1:00/leg

Pigeon – 1:00/side

 

Post times and experiences to comments

Tuesday, 23 October 2018

 

Skill:

3-person team

4500m Row

Rotation is 500/400/300/200/100*

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Kettlebell Swings (97/62)

20 second One-arm High Plank hold (each arm)

40 Double Unders

 

4 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Tuesday, 16 October 2018

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post choice, time, skills worked, and experiences to comments

Tuesday, 09 October 2018

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

Compare to Tuesday, 04 September 2018

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Conditioning:

40-20-10 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

30-20-10 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 times and experiences to comments

Saturday, 29 September 2018

MP CrossFit is closed Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.

 

Run 10k

For Time

 

 

Post time to comments

Tuesday, 18 September 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

 

Conditioning:

15 Handstand Push-ups

30 Toes-2-Bar

45 Wall-Ball Shots (25/16) @ (10/9′)

30 Toe-2-Bar

15 Handstand Push-ups

 

For Time

Compare to Tuesday, 31 July 2018

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Side Straddle – 1:00/side

Middle Straddle – 1:30

Elevated Cat Stretch – 1:30

 

 

Post calories, time, and experiences to comments

Tuesday, 04 September 2018

 

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Metcon:

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

4 Strict Pull-ups

8 Army T Push-ups

12 Alternating Pistols

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Banded Hamstring Stretch – 1:00/side

Overhead Tissue Smash – 1:00/side

 

 

Post time, score, and experiences to comments

Tuesday, 28 August 2018

 

Sprints:

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 2:00

Bike 1200m

Rest 2:00

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

 

For Time

 

Strength & Conditioning:

2 Muscle-ups

7 Thrusters (135/93)

14 GHD Sit-ups

 

3 round for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Half Straddle – 1:30/side

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

 

Post times and experiences to comments

 

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