Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!

Conditioning:

Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold

 

For Time

 

…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups

 

For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.

 

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 time, score, and experiences to comments

Monday, 11 September 2017

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

 

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

*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

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Tuesday, 29 August 2017

Solar Eclipse 2017, at about 50%

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

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/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times, loads, and experiences to comments

Saturday, 26 August 2017

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

 

Strength:

Find 1-rep max team total of:

Hang Power Snatch

 

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Wednesday, 16 August 2017

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Strength:

As a partner group, find team total for:

4-rep max Back Squat

 

For Team Total Load

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Post time, loads, and experiences to comments

Monday, 14 August 2017

 

Strength:

Hang Power Clean

3-3-3-3-3

 

 

For Max Load

 

Conditioning:

“Peek-a-boo”

50 Weighted Walking Lunges (35/25)

25 Pull-ups

50 Sit-ups

25 Box Jumps (30/24″)

50 Back Extensions

25 Ring Dips

50 Toes-2-Bar

25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′)

50 Double Unders

 

…Rest 2 minutes

 

15 Overhead Squats (185/123)

For Time

Compare to Wednesday, 12 August 2015

 

Mobility:

Quad Smash – 1:30/leg

20 PVC Passovers

Posterior Chain Floss – 1:30/leg

Seated Shoulder Flexion – 2:00

 

 

Post max load, times, and experiences to comments

Friday, 04 August 2017

 

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, 08 April 2016

 

*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

 

 

Post times and experiences to comments

Tuesday, 25 July 2017

 

Speed work:

Choose one:

Run for meters, Bike for calories, Row for calories

45 seconds on, 45 seconds off – 10 rounds

 

Conditioning:

“Down and Back Chipper”

50 Box Overs (24/20″)

25 Toes-2-Bar

50 Wall-Ball Shots (20/14) @ (10/9′)

25 Ring Dips

50 Wall-Ball Shots

25 Toes-2-Bar

50 Box Overs

 

For Time

21:00 Time Cap

Compare to Friday, 08 July 2016

 

Flexibility/Mobility:

Quad Smash – 2:00/leg

Overhead Distraction – 2:00/side

Hamstring Floss – 2:00/leg

 

 

Post skill result, time, and experiences to comments

Monday, 03 July 2017

What’s wrong in this picture? 🙂

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.

Conditioning:

Partner WOD*

100 Double Unders

20 Single-Arm Dumbbell Overhead Squats (50/35)

40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)*

800m Run

30 Shoulder Press (95/63)*

40 GHD Sit-ups

30 Hang Squat Cleans*

800m Row

30 Push Press*

40 Alternating Dumbbell Snatches (50/35)

30 Back Squats*

80 Calories Biked

40 Wall-Ball Sit-up Throws @ 5m (20/16/14)

20 Handstand Push-ups

100 Speed Skips

 

For Time

*All bar work uses the same weight. Equal work. (M/co-ed/F)

 

Flexibility/Mobility:

Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side

Saddle Sit – 2:00

 

 

Post time and experiences to comments

Wednesday, 28 June 2017

 

Conditioning:

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

For Time*

*If current on all 9 lifts, option 3 is 3 rounds for time of CWOD

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick any lift and perform:

4 reps @ 55% 1RM

3 reps @ 65%

3 reps @ 75%

2 reps @ 80%

2 reps @ 82.5%

1 rep @ 85%

1 rep @ 87.5%

1 rep @ 90%

 

Flexibility/Mobility:

Pigeon – 1:30/side

Super Front Squat – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post time, lift, load, and experiences to comments

Saturday, 24 June 2017

Conditioning:

Partner WOD:

6 x 200m Run Sprints

80m D-Ball Carry (100/80)

60 Calories Biked

40 Sandbag Zercher Squats (70/40)

4 x 250m Row Sprints

20 GHD Sit-ups

2 x 50 Double Unders

10 Muscle-ups

 

For Time

 

Strength:

Snatch plus 2 Overhead Squat

Find 1-Rep Max

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, max load, and experiences to comments

Tuesday, 13 June 2017

 

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 750m @ 80% 250m pace

Rest 2:00

Row 600m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

WOD 1:

25 Pull-ups

50 Double Unders

2 rounds for time

 

…Rest 3 minutes

WOD 2:

20 Calories Biked

20 Snatches (75/53)

20 Kettlebell Swings (53/35)

20 Overhead Squats (75/53)

20 Box Jumps (20″)

20 Sumo Deadlift High-Pulls (75/53)

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Thrusters (75/53)

20 Calories Biked

 

For Time

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Friday, 02 June 2017

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (53/35)

20 Thrusters (75/53)

200m Run

 

For Time

 

Strength:

Front Squats

1-Rep Max

Compare to Monday, 28 November 2016

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 118

 

 

Post time, max load, and experiences to comments