Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

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

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Monday, 29 June 2020

General Warm-up:

2 rounds* of:

Bike 1:00

6 Spiders

6 Push-ups

Row 1:00

8 Sit-ups

8 Squats

Ski 1:00

6 Ring rows

6 SP w/T’s

Run 200m

*On round 2, increase the intensity of the bike, row, ski, and run.

 

Specific Warm-up:

5 Front squats (45/33)

5 HPC

5 Thrusters

4 Front squats (95/63)

4 HPC

4 Thrusters

3 Front squats (135/93)

3 HPC

3 Thrusters

 

 Strength & Conditioning:

21-15-9 rep rounds of:

Front squats (135/93)

Push-ups

…then…

15-9-6 rep rounds of:

Hang power cleans (135/93)

Box jumps (30/24″)

…then…

9-6-3 rep rounds of:

Thrusters (135/93)

Bar-facing burpees

 

For time

 

 

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Saturday, 27 June 2020

 

Conditioning:

Partner WOD:

Buy in: 100 cal bike for time

(8 min cap, if finished before 8 min, rest)

 

At 8 min mark begin 20 min AMRAP of:

400m run

20 Overhead squats (95/63)

20 Box jumps (20”)

20 Handstand push-ups

For score

 

Then…

Cash Out: 100 bar over burpees for time

 

 

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Wednesday, 17 June 2020

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up

8 Squat cleans (45/33)

6 @ (75/53)

4 @ (95/63)

 

Conditioning:

MPCF Board WOD

“Badger”

30 Squat cleans (95/63)

30 Pull-ups

800m Run

 

3 rounds for time

 

 

Post results and experiences to comments

Saturday, 13 June 2020

Old school pic from May 2017!

Conditioning:

Partner WOD

7-minutes max calories rowed

Rest 2:00

7-minute AMRAP of:

3 Pull-ups

6 Push-ups

9 Squats

Rest 2:00

9 Deadlifts (155/103)*

6 Hang power cleans

3 Shoulder-2-Overhead

Rest 2:00

4 rounds for time of:

Run 300m

While one partner runs, the other performs max rep Overhead squats (115/73).

 

For scores and time

*Use the same load for each exercise.

 

 

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Friday, 12 June 2020

Choose a MP Board WOD

“JT”

21-15-9 rep rounds of:

Handstand Push-Ups

Ring Dips

Push-ups

 

For Time

Compare to Feb 8 2012

 

OR

 

“Running Burpees”

Run 200m

40 Burpees

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

Compare to Tuesday, 20 May 2014

 

 

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Tuesday, 09 June 2020

General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

Endurance: Partner bike/run*

Run 400m

Bike for max cals

12 rounds for time**

*While one partner runs, other bikes, then switch, so each partner runs 6 times and bikes 6 times

**take 1 sec off total time per total cals biked 

 

If performing WOD solo:

6 rounds for time of:

400m run

1200m bike

Skill:

5 sets of increasing load

5 weighted strict pull-ups

 

 

Post results and experiences to comments

Monday, 08 June 2020

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Overhead squats (45/33)

5 Overhead squats (75/53)

3 Overhead squats (115/78)

3 Overhead squats (155/103)

 

Strength:

Overhead Squats

5-5-5-5-5

 

For max load

 

Conditioning:

10 Toes-2-bar

15 Calories rowed

20 Wall-ball shots (25/16) @ (10/9′)

 

3 rounds for time

 

 

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Tuesday, 02 June 2020

Endurance:

Row 250m

Rest 1:00

Run 200m

Rest 1:00

Row 500m

Rest 2:00

Run 400m

Rest 2:00

Row 750m

Rest 3:00

Run 800m

Rest 3:00

Row 750m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 1:00

Run 200m

Rest 1:00

Row 250m

 

For total sprint time

(Total time – 18:00 of rest = sprint time)

 

Royal Huddleston Burpee Challenge:

Day 122

 

 

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Friday, 29 May 2020

Saturday classes will resume at MP at 0900 starting tomorrow!

Endurance and conditioning:

200/160 Calories rowed

Every minute on the minute, stop and perform 6 alternating DB snatches (53/35)

 

For time

Masters 55+ (45/30)

 

Royal Huddleston Burpee Challenge:

Day 118

 

 

Post time and experiences to comments

Monday, 18 May 2020

ATTENTION ALL!! With great joy, the Health Zone will be re-opening Tuesday, 26 May!!!! MP will be opening as well! We will have to maintain our social distancing, and some other guidelines, but we will be WOD’n again!! Please check the website daily for more information.

At Home WOD:

Conditioning:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*

V-ups

Push-ups/DB or KB press*

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

Compare to Monday, 23 March 2020

 

Accessory/Mobility:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.

 

Royal Huddleston Burpee Challenge:

Day 106

 

 

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Friday, 15 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 1000. Make sure you check the website for updates due to weather. If class is canceled, I will post it by 0800.

 

Conditioning:

12 Deadlifts (2-50/35)

42 Overhead stationary lunges (50/35)

2:00 Bike*

15 Deadlifts

30 Overhead stationary lunges

2:00 Bike*

9 Deadlifts

18 Overhead stationary lunges

 

For time

*Row 2:00 or 400m Run if bike is not available

 

Royal Huddleston Burpee Challenge:

Day 103

 

 

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Wednesday, 13 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

Every 12 minutes perform the following:

15-12-9 rep rounds

Clusters (105/73)*

Bar facing burpees

 

For time*

3 rounds for total round time

*If finished before 12:00, rest for the remainder. Use DB’s if barbell is not available.

 

Royal Huddleston Burpee Challenge:

Day 101

 

 

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Friday, 17 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Friday for a group WOD (not posted) at Coach Sarah’s home gym at 1400 maintaining social distancing. Text Coach Jimmy for specifics and directions if you plan to attend.

We will be meeting Saturday at 1000 for a group WOD maintaining social distancing. Location TBD

 

At Home WOD:

20-15-11-9-7-9-11-15-20 rep rounds of:

Air squats/weighted squats*

V-ups

Burpees

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted.

 

 

Royal Huddleston Burpee Challenge:

Day 75

 

 

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