Tuesday, 19 March 2019

Gene, currently sitting in 2nd place in his age group…WORLDWIDE!

Strong work Geno!!

 

Endurance:

200m Hill Sprint

Rest 3:00

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

For time

 

Flexibility:

Half straddle

Pike

Butterfly

 

 

Post results and experiences to comments

Tuesday, 05 March 2019

Online Judges Course: Click HERE

Tuesday 0630 class is cancelled. Sorry for any inconvenience. 

 

Endurance Skill:

Row Sprints

4 minutes for calories

Rest 4 minutes

3 minutes for calories

Rest 3 minutes

2 minutes for calories

Rest 2 minutes

1 minute for calories

Rest 1 minute

30 seconds for calories

 

For total calories

 

Conditioning:

Every minute on the minute, perform the following:

3 Handstand Push-ups

1 Box Over (24/20″)*

 

*Add 1 Box over each minute until failure to complete in the given minute. HSPU’s remain 3 every round.

For score

 

 

Post results and experiences to comments

Tuesday, 26 February 2019

Online Judges Course: Click HERE

 

 Skill:

Run Sprints

4 x 400m

Rest 3 minutes between sprints

 

For total sprint time

Conditioning:

25 Double Unders

20 Abmat Sit-ups

15 Hand Release Push-ups

10 Clusters (135/93)

 

3 rounds for time

 

 

Post times and experiences to comments

Tuesday, 12 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Endurance Skill:

Bike Pacing

3:00 Max Calories

Rest 3:00

2:00 Max Calories

Rest 2:00

1:00 Max Calories

Rest 1:00

0:30 Max Calories

 

For total calories

 

Conditioning:

15-12-9 rep rounds of:

4″ Deficit Handstand Push-ups

Army T-Pushups

Weighted Ring Dips (35/20)

 

For time

 

Flexibility:

Right Leg Split

Left Leg Split

Middle Split

Pike

 

 

Post calories, time, and experiences to comments

Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Skill:

4-person Team

4000m Row*

 

For Time

*Rotate each 500m or 250m

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

Flexibility:

Right side split

Left side split

Center split

Butterfly

Pike

 

2 rounds for quality

 

 

Post times and experiences to comments

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