Friday, 21 September 2018

Friday night class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

40 Calories Rowed

30 Wall-Ball Shots (14/10) at 10′

40 Pull-ups

30 Box Overs (20″)

40 Front Squats (95/65)

30 Calories on Assault Bike

 

For Time

 

Strength:

Back Squat

7-rep max

 

For max load

 

 

Post time and load to comments

Friday, 14 September 2018

0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.

 

Conditioning:

“Sail Away”

35 Pull-ups

35 Weighted Walking Lunges (45/35)

35 GHD Back Extensions

35 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Calories Rowed

35 Knees-2-Elbows

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 17 March 2017

 

Strength:

Shoulder Press

5    reps @ 65% 1RM

3    reps @ 75%

1+ reps @ 85%

 

For max reps

(15:00 cap)

 

Flexibility:

Couch Stretch, 1:00/leg

Right leg split, 2:00

Left leg split, 2:00

Couch Stretch, 1:00/leg

 

For Quality

 

 

Post load and max reps, time, and experiences to comments

Tuesday, 11 September 2018

These are the names of many of the victims of 9/11. We will never forget!

0630 class is cancelled this Tuesday. Sorry for any inconvenience. 

 

Conditioning:

9/11 Memorial WOD

2001m Row/Run

11 Thrusters (125/85)

11 Burpee Chest-2-Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toes-2-Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Run/Row*

 

For Time

Compare to Monday, 11 September 2017

*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14).

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

Mobility/Flexibility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post 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

Saturday, 18 August 2018

 

Metcon:

4-person Team WOD

100 Calories Biked

40 Synchro Partner Chest-2-Bar Pull-ups

80 Wall-Ball Volleyball Throws (25/20/16)†

100m Double Dumbbell Front Rack Walking Lunges (53/35)

80 Kettlebell Swings (72/53)††

40 Partner Pistols

100 Calories Rowed

…then…

4-person 200m Tire Carry (210/180)

 

For Time

†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.

All male: 170 on each side

Co-ed: 135-lbs on one side, 170-lbs on the other

All female: 115 on each side

††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.

*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Friday, 13 July 2018

 

Conditioning:

“Crank up the heat”

400m Run

7 Handstand Push-ups

14 GHD Sit-ups

21 Calories Rowed

42 Double Unders

 

3 rounds for time

Compare to Saturday, 09 July 2016

 

Strength:

Option 1:

Squat Cleans

5 reps @ 50% 1RM

5 reps @ 60%

5 reps @ 70%

 

For quality

 

Option 2:

Make-up a Lift

1-rep max

For max load

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

Couch Stretch – 1:30/leg

Banded Bully – 1:30/arm

 

 

Post load and reps, time, and experiences to comments

Wednesday, 11 July 2018

Happy birthday Danny! Flashback to 2010!

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

 

Strength:

Option 1:

Make-up a missed 1-RM

 

For max load

 

Option 2:

Pick a lift from the following list and find a 4-RM

Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat

 

For max load

 

Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, lift and load, 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

Wednesday, 13 June 2018

 

Conditioning:

“Gettin’ Busy”

10 Muscle Ups

20 Kettlebell Swings (55/35)

30 Knees-to-Elbows

40 Push-ups

50 Overhead Weighted Walking Lunges (35/25)

400m Run

30 Box Jumps (24/20″)

20 Chest-to-Bar Pull-ups

10 Overhead Squats (125/83)

 

For Time

Compare to Wednesday, 12 June 2013

 

 

Post time 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

Wednesday, 16 May 2018

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

 

Conditioning:

“Begin Again”

15 Handstand Push-ups

25 Burpees

35 Slammers (12/8)

100 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

25 Glute-Ham Sit-ups

15 Calories Biked

 

2 rounds for time

Compare to Wednesday, 24 May 2017

 

Strength:

Back Squat

5-5-3-3-2-2-1-1+

Start at 50% 1RM, increase by 5% each set

 

Flexibility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 102

 

 

Post time, load and reps, and experiences to comments

Monday, 14 May 2018

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

 

Conditioning:

50 Double Unders

20 Calories Rowed

5 D-Ball Cleans (50/35)

 

For Time

 

…rest 5-7:00, then partner up and…

1000m Row

60 Toes-2-Bar

50 Synchronized Alternating Dumbbell Snatch (50/35)

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Saturday, 14 April 2018

 

Conditioning:

Partner WOD

20 Shoulder Touches

30 Pull-ups

500m Row

80 Sit-ups

130 Double Unders

80 Squats

500m Row

30 Kettlebell Swings (72/53)

20 Burpees

 

2 rounds for time

 

Strength:

Deadlift

4-rep max

 

Flexibility/Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

 

Royal Huddleston Burpee Challenge:

Day 70

 

 

Post time, load, and experiences to comments

Wednesday, 11 April 2018

 

Conditioning:

“So, let’s do a little work”

2000m Row or 1 mile Run

For Time

 

…Rest 3 minutes, then…

200 Speed Skips

30 Alternating Overhead Lunges (45/35)

20 Body Blasters

10 Deadlifts (185/123)*

150 Jump Rope Singles

21 Box Overs (24/20″)

15 Toes-2-Bar

9 Cleans (155/103)*

100 Double Unders

15 Clapping Push-ups

10 Strict Pull-ups

5 Snatches (135/93)*

 

For Time

 

…Rest 3 minutes, then…

1000m Row or 800m Run

 

For Time

Compare to Friday, 04 August 2017

 

*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

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