Tuesday, 14 May 2019

Reminder, no 0630 class Tuesday.

 

Conditioning:

12/10 Calories biked

25 Double unders

5 Burpees

Rest 1:00

 

5 rounds for time

 

Strength:

Back squats

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Tuesday, 30 April 2019

No 0630 class on Tuesday. Sorry for any inconvenience.

 

CFE/Conditioning:

Max meters rowed, biked, or combination of in 40-minutes

Solo or Partner

 

For total meters

Compare to Tuesday, 13 November 2018

 

Mobility:

Couch Stretch

Sink Mobilization

Hip Capsule Stretch

 

Royal Huddleston Burpee Challenge:

Day 87

 

 

Post time, skills, and experiences to comments

Friday, 26 April 2019

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.

 

Conditioning:

3 rounds of:

20 Double Unders

3 Clean and Jerks (185/123)

6 Sit-ups Slammers (20/14)

12 Barbell Push-ups*

Rest 1:00†

 

…Run 800m and rest for a total of 9 minutes, then…

3 rounds of:

12 Barbell Push-ups*

6 Sit-ups Slammers

3 Clean and Jerks

20 Double Unders

Rest 1:00†

 

For Time

*Burpees-over-bar can be substituted

†Rest between rounds, but not after the 3rd round.

 

Royal Huddleston Burpee Challenge:

Day 83

 

 

Post results and experiences to comments

Tuesday, 23 April 2019

NEW Gear! Place orders now!!

 

CFE:

30 seconds max calories biked

30 seconds hollow hold

Rest 1:00

30 seconds max calories rowed

30 seconds low plank hold

Rest 1:00

 

3 rounds for total calories

 

Conditioning:

Partner WOD

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

150m Run

12 GHD Sit-ups

9 Kettlebell Swings (70/45)

6 Front Squats (135/93)

3 Strict Handstand Push-ups

 

For score

Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.

Compare to Saturday, 25 July 2015

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 80

 

 

Post results and experiences to comments

Tuesday, 16 April 2019

 

CFE:

800m run sprint

Rest 4:00

1000m row sprint

Rest 3:00

400m run sprint

Rest 2:00

500m row sprint

 

For total sprint time

All sprints are ALL OUT efforts

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

1 Ring Dips*

2 Grasshoppers*

3 Double Unders*

 

For score

*Add 1 RD, 2 Grasshoppers, and 3 Double Unders each round. Rd 1: 1,2,3; Rd 2: 2,4,6; Rd 3: 3,6,9; etc…

 

 

Post results and experiences to comments

Tuesday, 09 April 2019

 

Endurance:

600m Sprint*

Rest 3:00

3 rounds for time

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

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand push-ups

7 Burpees

9 GHD sit-ups

 

For score

 

Mobility:

Quad smash

Pike stretch

Reclined spinal twist

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

Post results and experiences to comments

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