Monday, 11 November 2019

Thank you to all the Veterans that have sacrificed.

Happy Veteran’s Day 2019!

(Thank you for the flowers MP family)

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.5

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

Option 2*:

“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed

 

For Score

Compare to Saturday, 17 November 2018

*Add one rep to each exercise each round.

Mobility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Monday, 04 November 2019

 

General Warm-up:

Run 400/Row 500

2 rounds of:

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Ring rows

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

40 second D-ball rock

20m One-arm farmers carry/per arm

15 Box jumps (every 5 increase height)

10 Handstand push-ups

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.4

30 Box jumps (24/20”)*

15 Clean and jerks (95/65)*

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols*

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

*Scaled and Master’s 55+:

Scaled:

(24/20″), Med-ball step-ups (20/14),

(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)

55+ Rx:

(24/20″), Med-ball step-ups (20/14),

(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)

55+ Scaled:

(20/16″), Med-ball step-ups (20/14),

(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)

 

Option 2:

17.4 (variation)

55 Deadlifts

55 Wall-Ball Shots

55 Calorie row

55 Handstand Push-ups

 

For time

Rx loads:

Men: deadlift 225 lb., and throw 20-lb. ball to 10-ft. target

Women: deadlift 155 lb., and throw 14-lb. ball to 9-ft. target

55+ Men: deadlift 185 lb., throw 20-lb. ball to 9-ft. target, and push press instead of HSPU @ 95 lb.

55+ Women: deadlift 125 lb., throw 10-lb. ball to 9-ft. target, and push press instead of HSPU @ 65 lb.

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site no later than 1900 CST.

Saturday, 02 November 2019

 

Conditioning:

2020 CrossFit Games Open WOD 20.4

30 Box jumps (24/20”)*

15 Clean and jerks (95/65)*

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols*

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

*Scaled and Master’s 55+:

Scaled:

(24/20″), Med-ball step-ups (20/14),

(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)

55+ Rx:

(24/20″), Med-ball step-ups (20/14),

(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)

55+ Scaled:

(20/16″), Med-ball step-ups (20/14),

(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Friday, 01 November 2019

 

Conditioning:

Option 1:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 16 March 2016

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Option 2:

2020 CrossFit Games Open 20.4*

30 Box jumps (24/20”)

15 Clean and jerks (95/65)

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

 

Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

 

Post reps from each part, time, and experiences to comments*

*This option is available for registered athletes that cannot make Saturday’s competition.

Monday, 28 October 2019

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

If you are registered, don’t forget to post score to Games site

 

Option 2:

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

10 Wall-ball shots (25/20) @ (10/9′)

8 Kettlebell swings (72/53)

10 Calories rowed

8 Alternating weighted lunges (45/35)

10 Box overs (24/20″)

 

For score

 

 

Post results and experiences to comments

Saturday, 26 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Friday, 25 October 2019

 

Conditioning:

Option 1:

Run 200m

7 Strict Pull-ups

7 Shoulder Press (115/73)

7 Bar-Facing Burpees

7 Strict Knees-2-Elbows

 

7 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (205/155)

Handstand push-ups

…then…

21 Deadlifts (315/225)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)
* This is only an option if you can not make the competition on Saturday.

 

Mobility/Flexibility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

 

 

Post results and experiences to comments

Monday, 21 October 2019

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

Option 2:

Run 600m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

…then…

Run 800m

…then…

3 rounds of:

8 Power Cleans (135/93)

8 Ring Push-ups

8 Alternating Kettlebell Snatches (53/35)

…then…

Run 600m

 

For Time

Compare to Friday, 28 October 2016

 

 

Post results and experiences to comments

Saturday, 19 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

 

Post results and experiences to comments

Friday, 18 October 2019

 

Conditioning:

Option 1:

“Hateful Eight”

8 Push-ups

8 GHD sit-ups

8 Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang power cleans (95/65)

8 Shoulder-to-overhead (95/65)

8 Calories rowed

 

8 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

*This option is only available for registered athletes that cannot make the competition on Saturday.

 

 

Post results and experiences to comments

Monday, 14 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Option 1:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

If you are registered, don’t forget to post score to Games site by 1900.

Option 2:

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

12 Box jumps (30/24)

16 One-arm dumbbell overhead squats (50/35)*

20 GHD Sit-ups

 

For score

*Equal work required

 

Post results and experiences to comments

Saturday, 12 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site for validation.

Friday, 11 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

Option 1:

Skill:

3-person Team

2100m Row*

For Time

*Equal Work

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 16 December 2016

 

Option 2:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

Flexibility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site for validation.

Wednesday, 21 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

2017 CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12-minutes of:

2 rounds of:

50′ Weighted Walking Lunges

16 Toes-2-Bar

8 Dumbbell Power Cleans

…then…

2 rounds of:

50′ Weighted Walking Lunges

16 Bar Muscle-ups

8 Dumbbell Power Cleans

…now repeat, alternating between Toes-2-Bar and Muscle-ups every 2 rounds

 

For Score

Men use 50 lbs, Women use 35 lbs

For description and standards, visit games.crossfit.com

Compare to Saturday, 04 March 2017

 

Flexibility:

Couch Stretch

Lateral Opener

Spine Smash

Barbell Biceps Smash

 

 

Post results and experiences to comments