Monday, 16 October 2017

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!

 

Conditioning:

15-12-9 rep rounds of:

Power Snatches (115/75)

Bar Muscle-ups

 

For Time

 

…rest 5:00, then…

200m Run

100 Double Unders

50 Sit-ups

25 Calories Biked

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

Saddle Sit – 2:00

Pike stretch – 2:00

 

 

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Saturday, 14 October 2017

Great job Cobras! Strong work!

 

Conditioning:

Partner WOD

“Are we done yet?!”

50 Burpees*

 

…then 4 rounds, alternating exercises of:

10 Power Snatches (95/65)

15 Bar-Over-Burpees

200m Wall-Ball Carry (20/14)

 

…then 3 rounds, splitting reps each exercise of:

30 Toes-2-Bar

20 Burpee Box Overs (24/20″)

10 Clean & Jerks (135/95)

 

…then 2 rounds, completing 1 round each of:

15 Chest-2-Bar Pull-ups

30 Sit-ups

 

…and finally…

2000m Row (switch every 250 or 500m)

 

For Time

Compare to Saturday, 06 May 2017

*Equal work

 

Flexibility/Mobility:

Side straddle – 1:00/side

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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Friday, 13 October 2017

Strong work MP Bravo! 

 

Conditioning:

Run 400m

25 Thrusters (95/63)

15 Pull-ups

Run 800m

15 Pull-ups

25 Thrusters

Run 400m

 

For Time

Similar to Monday, 12 October 2015

 

Strength:

Deadlift

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility:

Hip Capsule Stretch – 1:30/side

Side Splits – 1:30/side

Middle Splits – 1:30

 

 

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

Wednesday, 11 October 2017

Strong work MP Charlie, aka “Shameless”!!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

Rest 1 minutes

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments

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

Friday, 06 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

WOD courtesy of Fittest in the OK IV

Compare to Saturday, 22 October 2016

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs

 

For score

Compare to Saturday, 22 October 2016

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post times and experiences to comments

Monday, 02 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Conditioning:

Complete as many rounds as possible in 10-minutes of:

3 Burpee-Box-Overs

3 Deadlifts (225/155)

6 Burpee-Box-Overs

6 Deadlifts

9 Burpee-Box-Overs

9 Deadlifts

…Etc, adding 3 reps to each exercise every round

 

For Score

 

…Rest 10:00, then with a running clock…

0:00-2:00 Max rep Handstand Push-ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-10:00 1-rep Max Squat

 

For Score

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post scores and experiences to comments

Saturday, 30 September 2017

Conditioning:

“.357 Magnum”

7:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 7 minutes, then…

Perform for time, with a 5:00 cap:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

…Rest 5 minutes, then…

3:00 AMRAP of:

1 Snatch (135/93)*

3 Bar-Over-Burpees

*Each round add 1 snatch. Burpees stay the same through each round

 

For Score

Compare to Saturday, 24 September 2016

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post individual scores, total score, and experiences to comments

Friday, 29 September 2017

Conditioning:

“Loredo”

24 Squats

24 Push-ups

24 Walking Lunges

400m Run

 

6 rounds for time

WOD courtesy of CFHQ

Flexibility/Mobility:

Banded Olympic Wall Squat – 2:00

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times and experiences to comments

Tuesday, 26 September 2017

Skill:

1000m Row at 80-85% 500m PR

For time and pace quality

 

Conditioning:

“Christine”

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

 

3 Rounds For Time

Compare to Monday, 21 July 2014

 

Flexibility/Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

Post times and experiences to comments

Monday, 25 September 2017

Conditioning:

Partner WOD

120 Double Unders

120 Chest-2-Bar Pull-ups

120 Hang Power Snatches (95/65)

120 Double Unders

 

For Time

Instructions:

DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are 60 per athlete, must be broken up and switch partners into sets of 15. Must use one bar. Once all PLU are complete, team will perform 120 hang power snatches. There are 60 per athlete, must be broken up and switch partners into sets of 15. Partners must tag each time they switch who is working on the snatches. After snatches are complete, team performs DU’s exactly like first set.

 

Skill Work:

Pick a couple of weak skills and work them

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

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Saturday, 23 September 2017

 

Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**

 

For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)

 

Flexibility/Mobility:

ROMWOD

 

 

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