Tuesday, 17 July 2018

 

Sprints:

125m row

Rest 1:00

250m row

Rest 2:00

375m row

Rest 3:00

500m row

Rest 3:00

375m row

Rest 2:00

250m row

Rest 1:00

125m row

 

For Total Time

 

Conditioning:

Every three minutes on the minute, for 15 minutes perform:

12/9 Calories Biked

20 High-Lows*

10 Alternating Dumbbell Clean-2-Overhead (50/35)

5 Burpee-over-Dumbbell

 

For Score

*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.

 

Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time, score, and experiences to comments

Tuesday, 10 July 2018

 

Sprints:

100m run

Rest 1:00

200m run

Rest 2:00

300m run

Rest 3:00

400m run

Rest 3:00

300m run

Rest 2:00

200m run

Rest 1:00

100m run

 

For Time

 

Conditioning:

Bike 30/24 Calories

…then

2 rounds of:

21 Box Overs (20/16″)

7 Kipping Pull-ups

15 Box Overs (24/20″)

5 Strict Pull-ups

9 Box Overs (30/24″)

3 Weighted Pull-ups (30/15#)

…then

Bike 30/24 Calories

 

For Time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

10 Skin-tthe Cats

 

 

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Thursday, 05 July 2018

 

Open Gym

1730-1900

 

 

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Tuesday, 03 July 2018

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

 

Conditioning:

500m row

Rest 1:00

10 rounds for time

 

…or…

 

MPCF Board WOD

5000m Row

For Time

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Tuesday, 26 June 2018

Sprint Work:

Partner up, then…

Bike 150 Calories*

 

For Time

*equal work

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)*

30 Slammers (12/8)*

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)*

30 Double Unders

…Rest 3:00, then…

Run 600m*

 

For Time

Compare to Wednesday, 26 June 2013

 

*Rx Masters 55+:

KBS (55/35)

Slammers (10/6)

OHS (55/30)

Run 400m

 

 

Post time to comments

Tuesday, 19 June 2018

 

Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds

 

5 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders

 

4 rounds for time

(20:00 cap)

Masters 55+ (35/25)

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

Post Max Load, Time, and Experiences to comments

Saturday, 16 June 2018

“Get a grip”

As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.

 

…Rest 5 minutes, then individually perform…

21 Box Jumps (24/20″)

15 Kettlebell Swings (55/35)

9 Pull-ups

Run 200m

 

3 rounds for time

Compare to Tuesday, 25 June 2013

 

 

Post time to comments

Tuesday, 12 June 2018

 

Skill:

Row Sprints:

500m Row at 90% PR pace*

Rest 2:00

500m Row*

Rest 2:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“What’s in a name?”

 

5 Handstand Push-Ups

10 Box Overs (24/20″)

15 Unanchored Sit-ups*

 

10 rounds for time

Compare to Tuesday, 11 June 2013

*Unanchored sit-up standard: flat hands hit the floor between your legs

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post times and experiences to comments

Monday, 11 June 2018

The Monday, 0845 class is canceled. Sorry for any inconvenience. 

 

Conditioning:

“…the mice will play”

Part 1

8 minute time cap

Power Clean/Front Squat Ladder (165/113)  Masters (115/73)

1 Power Clean + 1 Front Squat

1 Power Clean + 2 Front Squat

1 Power Clean + 3 Front Squat

1 Power Clean + 4 Front Squat

etc.

 

Score = total number of Front Squats

 

Rest 7 minutes

Part 2

12 minute time cap

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

Compare to Monday, 10 June 2013

 

 

Post score and time to comments

Tuesday, 05 June 2018

 

Conditioning:

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

Run 3000m

(switch every 200m)

 

…rest 3 minutes, then…

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

300m Row

15 Toes-to-Bar

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Kettlebell Swings (72/53)

 

For Time

Compare to Tuesday, 07 June 2016

 

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

 

 

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Tuesday, 29 May 2018

 

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Handstand Push-up

6 Kettlebell Swings (97/62)

8 Burpees*

 

For score

*max burpees on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10 Calories Biked

Rest 1:00

 

3 rounds for time

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 115

 

 

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Tuesday, 22 May 2018

Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams!

 

Skill/CFE:

Row 500m

Rest 3 minutes

 

3 rounds for total sprint time

 

Conditioning:

“Let’er Rip”

3 rounds of:

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Supermans

…then

6 rounds of:

Sprint 200m

Rest 1 minute*

…then

3 rounds of:

20 Box Overs (24/20″)

20 GHD Sit-ups

 

For Time

Compare to Tuesday, 19 May 2015

*Reduced from a 2:00 rest

 

Royal Burpee Challenge:

Day 108

 

Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

 

 

Post sprint time, total CWOD time, and experiences to comments

Monday, 21 May 2018

Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours!

 

Conditioning:

Partner WOD

As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…

“Lucky 7”

Complete as many rounds* as possible in 21 minutes of:

49 Double Unders

7 Thrusters (115/73)

7 Toes-2-Bar**

 

For Score

Compare to Saturday, 21 May 2016

*One partner perform a complete round while the other partner rest

**Burpees-over the-Bar can be substituted here

 

Flexibility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

Post row time, score, and experiences to comments

Tuesday, 15 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Sprints:

Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed

 

For total sprint time

 

Conditioning:

Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols

 

For Score

 

Strength:

Snatch ⇒ Hang Snatch

1-rep max complex

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post time, score, load, and experiences to comments