Friday, 01 December 2017

 

Conditioning 1:

“Fast”

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Handstand Push-ups

 

3 rounds for time

(8:00 cap)

 

Strength:

Front Squats

1-rep max

Compare to Friday, 02 June 2017

 

Conditioning 2:

Partner WOD*

“Furious”

100m Sprint

5 Burpees

3 Chest-2-Bar Pull-ups

 

6 rounds for time

(7:00 cap)

*alternate exercises

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Wednesday, 29 November 2017

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post score and experiences to comments

Saturday, 25 November 2017

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

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

 

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

ROMWOD

 

 

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Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post score and experiences to comments

Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

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

Monday, 06 November 2017

Coach Jimmy recharging his batteries at his Level 2 re-cert!

 

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

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Wednesday, 01 November 2017

Conditioning:

21-15-9 rep rounds of:

Push Jerk (135/93)

Chest-to-Bar Pull-ups

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

Post time and experiences to comments

Tuesday, 31 October 2017

 

Skill:

250m Row @ 90% 500m PR pace

Rest 2 min

500m Row @ 85%

Rest 2 min

1000m Row @ 80%

 

For time and pace control

 

Conditioning:

4 rounds for time of:

30 Box Jumps (24/20″)

30 Sit-up Slammers (12/8) @ 2m

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post times and experiences to comments

Wednesday, 25 October 2017

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/185)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/155)

Compare to Monday, 30 November 2015

 

…rest ~10 minutes, then as a team of 3 perform…

Max calories biked in 5 minutes

For Score

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post time, score, and experiences to comments

Tuesday, 24 October 2017

Skill:

3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Double Kettlebell Thrusters (53/35)

40 Double Unders

 

5 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Monday, 23 October 2017

Coach Becky dominated at her Level 1 re-cert! Strong work!

Friday 0845 class is cancelled this week. Sorry for any inconvenience.

 

Strength & Conditioning:

Every minute on the minute until failure perform:

1 Hang Squat Snatch*, then add (10/5)

For max load

 

…now continue on with EMOM, and perform:

1 Hang Squat Clean, then add (10/5)

For max load

 

…now continue on with EMOM, and perform:

2 Deadlifts, then add (20/10)

For max load

 

30 minute cap†

Compare to Wednesday, 25 January 2017

 

*Starting weight:

(65/45), but no more than 35% 1RM Snatch

You can make as many attempts as desired in the minute. But if you fail to successfully lift load by the end of minute, start with that failed weight on the next lift.

†If you reach the cap, the last minute is max reps for score

 

Mobility/Flexibility:

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

Reclined Spinal Twist – 1:30/side

Super Friend Shoulder Extension – 30 seconds x 2

Quad Smash – 1:30/side

 

 

Post max loads, score, and experiences to comments

Saturday, 21 October 2017

 

Strength:

Every minute on the minute for 12 minutes perform on cycle of:

1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean*

*dropping and resetting between pulls is allowed

For Quality

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Glute-Ham Sit-up

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/63)

 

For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…

 

Flexibility/Mobility:

Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm

 

 

Post load, time, and experiences to comments

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

 

 

Post times and experiences to comments

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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