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

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Tuesday, 21 August 2018

Sprints:

100m Run

Rest 30 seconds

500m Bike

Rest 1:00

200m Run

Rest 30 seconds

500m Bike

Rest 1:00

Run 300m

Rest 1:00

Bike 500m

Rest 2:00

Run 400m

Rest 1:00

Bike 500m

 

For Total Time

 

Metcon:

200 Double Unders

100 Shoulder-2-Overhead (75/53)

50 Toes-2-Bar

 

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

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

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

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

 

 

Post times and experiences to comments

Tuesday, 07 August 2018

Congrats to CrossFit Mayhem Freedom on winning the 2018 CrossFit Games Team! This is their 3rd win in the last 4 years!

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

 

Sprints:

15/12 Calorie Rowed

Rest 1:30

25/20 Calorie Rowed

Rest 3:00

35/28 Calorie Rowed

Rest 3:00

25/20 Calorie Rowed

Rest 1:30

15/12 Calorie Rowed

 

For Total Sprint Time

*Go hard when on the rower

 

Conditioning:

“Kelleny”

1 round of “Kelly”

1 round of “Helen”

1 round of “Kelly”

 

For Time

1 round of Kelly is:

Run 400m

30 Box Jumps (24/20″)

30 Wall-Ball Shots (20/14) @ (10/9′)

 

1 round of Helen is:

Run 400m

21 Kettlebell Swings (53/35)

12 Pull-ups

 

 

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