Saturday, 21 November 2020

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman” (WOD Courtesy of Masters Mania 3 Competition)

21 Push press (95/63)

21 Bar over burpees

21 Box jumps* (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

Rest 5:00 then…

 

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

*Female pairs and 55+ pairs are allowed to step onto box

 

 

Post results and experience to comments

Tuesday, 17 November 2020

 

Endurance:

Every 10 minutes, for 30 minutes:

30/24 Cal row

30 Alternating dumbbell snatches (50/35)

30/24 Cal bike

 

For total work time

 

 

Post results and experiences to comments

Monday, 16 November 2020

 

Skill:

5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down)

0:30 Rest

10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top)

1:00 Rest

 

4 Sets

 

Conditioning:

3 rounds of:

12 Box overs (24/20″)

6 Snatches (95/63)

…rest 3:00, then…

3 rounds of:

10 Knees-2-elbows

5 Clusters (135/93)

…rest 3:00, then…

3 rounds of:

8 Burpees-over-bar

4 Deadlift (315/203)

 

For time

 

 

 

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Monday, 09 November 2020

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

 

 

Post results and experiences to comments

Monday, 02 November 2020

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 23 January 2019

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets

 

 

Post results and experiences to comments

Monday, 26 October 2020

Skill:

10 Parallette Shootthroughs

1:00 Rest

7 Parallette Push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

Fitness Challenge WOD

21-15-9 Rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

2:00 Rest

 

21-15-9 Rep rounds of:

Calories rowed

Burpees

 

For total time

 

 

Post results and experiences to comments

Saturday, 17 October 2020

 

Skill:

3 Wall Walks

10 Supinated Ring Rows w/ feet elevated

Rest 2:00

 

4 sets

 

Conditioning:

Partner WOD

32-24-16 rep rounds of:

Calories rowed

Hang power cleans (135/93)

 

…rest 3:00, then…

32-24-16 rep rounds of:

Calories biked

Alternating DB snatches (50/35)

 

…rest 3:00, then…

Run 400-300-200

GHD Sit-ups 32-24-16

 

For time

 

 

Post results and experiences to comments

Friday, 16 October 2020

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

Compare to Friday, 12 July 2019

 

 

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Tuesday, 06 October 2020

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Endurance:

175m 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

(12:00 cap)

Compare to Tuesday, 19 March 2019

 

 

Post results and experiences to comments

Wednesday, 30 September 2020

 

Skill Work:

3 rounds:

0:30 Work to hold chin over bar in hollow hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Standing band lat pull downs

0:30 Rest

 

Conditioning:

0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible)

0:30 Rest

0:30 Max calories biked

0:30 Rest

 

7 rounds for total calories and quality of work on pull-ups

 

 

Post results and experiences to comment

Wednesday, 16 September 2020

Conditioning:

10-20-30-40-50

Cal Row

20-18-16-14-12

Burpee box jump overs (24/20)

 

Skill Work:

Grip endurance:

100′ Heavy farmers carry

50′ Pinch grip double plate carry

 

2 sets for quality, rest as needed

 

 

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Saturday, 12 September 2020

Strength & Conditioning:

7 Handstand push-ups

3 Squat cleans*

Rest 1:30

 

10 rounds for time

*start at 45% 1RM clean, increase load each round by 5% of your 1RM

 

 

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Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

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Monday, 31 August 2020

Conditioning:

21-15-9 Rep rounds of

Kettlebell Swings (70/53)

Burpees

 

 

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