Tuesday, 07 May 2019

No 0630 class Tuesday. All other classes are normal.

 

Conditioning:

2019 CrossFit Games Masters Online Qualifier WOD 2

80 Bar-facing-burpees

4000m row

 

For time

(30 minute cap)

 

Royal Huddleston Burpee Challenge:

Day 94

 

 

Post results and experiences to comments

Monday, 25 March 2019

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

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

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

Post results and experiences to comments

Saturday, 23 March 2019

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Monday, 18 March 2019

She really does love this. 😉

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Option 2:

Complete as many rounds and reps in 25 minutes of:

25 Calories rowed

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

15 Goblet Squats (53/35)

10 T-Pushups

 

For score

 

Mobility:

Overhead distraction w/ external rotation

Saddle Sit

Twisted cross

Low dragon

 

 

Post results and experiences to comments

Saturday, 16 March 2019

 

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

 

Post results and experiences to comments

Monday, 10 March 2019

Old school pic, March 2016!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35) @ (24/20″)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

Option 2:

Partner WOD

1500m Row

2 rounds of:

200-ft Alternating Lunges (partners switch every 20-ft)

30 Box Overs (20″)

20 GHD Sit-ups

30 Double Kettlebell Thrusters (53/35)

…then…

3000m Bike

 

For Time

 

 

Mobility:

Eye of the needle

Shoulder Fold

Saddle Sit

Twisted Cross

 

 

Post results and experiences to comments

Saturday, 09 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Monday, 04 March 2019

Online Judges Course: Click HERE

0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.2

Beginning with an 8:00 clock, complete as many reps as possible of:

25 Toes-2-Bar

50 Double Unders

15 Squat Cleans (135/85)

25 Toes-2-Bar

50 Double Unders

13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

7 Squat Cleans (315/205)

Stop at 20 minutes

For time, if completed; or for score if not

Tie break time is the clock time after the last successful set of double unders

Option 2:

Perform 19.2 as a 20 minute AMRAP

Mobility:

Wrist Stretch

Forearm Smash

Quad Smash

 

 

Post results and experiences to comments

Saturday, 02 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.2

Beginning on a 8-minute clock, complete as many reps as possible of:

25 toes-to-bar

50 double-unders

15 squat cleans, 135 / 85 lb

25 toes-to-bar

50 double-unders

13 squat cleans, 185 / 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

11 squat cleans, 225 / 145 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

9 squat cleans, 275 / 175 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

7 squat cleans, 315 / 205

20 minute cap

Masters and Scaled options can be found HERE

Similar to Monday, 07 March 2016

Post score to comments

Friday, 01 March 2019

 

Conditioning:

“Sail Away”

35 Pull-ups

35 Weighted Walking Lunges (45/35)

35 GHD Back Extensions

35 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Calories Rowed

35 Knees-2-Elbows

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 14 September 2018

 

Strength:

Deadlifts

3 x 4 @ 80%

 

For quality

 

Conditioning:

Option for 1730 class only:

2019 CrossFit Games Open WOD 19.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bar

50 double-unders

15 squat cleans, 135 / 85 lb.

25 toes-to-bar

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

7 squat cleans, 315 / 205

20 minute cap

Masters and Scaled options can be found HERE

 

Flexibility:

Couch Stretch

Right leg split

Left leg split

 

For quality

 

 

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

Monday, 25 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

For Score

 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

 

Option 2:

Complete as many rounds as possible in 25 minutes of:

200m Run

10 Alternating Dumbbell Snatches (50/35)

10 Burpees

20m Dumbbell Goblet Lunges (50/35)

 

For Score

 

Mobility:

Quad Smash

Spine Smash

Couch Stretch

 

 

Post score and experiences to comments

Saturday, 23 February 2019

Conditioning:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

For Score 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

Flexibility:

Quad Smash

Twisted Cross

Spine Smash

Post score and experiences to comments

Saturday, 21 April 2018

 

Conditioning:

2018 Age Group Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:

50 Wall-Ball Shots (20/14) @ (10/9′)*

100 Double Unders

50-ft Handstand Walking

100 Double Unders

50 Calorie Row

100 Double Unders

50-ft Handstand Walking

100 Double Unders

 

For Score

*Weight and/or height may vary by age group. See Workout Description & Scorecard for more details.

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post score and experiences to comments

Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

Post time or score at cap, and experiences to comments