Monday, 29 October 2018

 

Strength Drills:

0:00-2:00

5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*

2:00-4:00

4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*

4:00-6:00

3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*

6:00-8:00

2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*

8:00-9:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*

9:00-10:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

 

For Quality

*dropping and resetting between pulls is allowed

 

Conditioning:

Partner WOD

“Make-up and Break-up”

Part 1:

Death by EMOM:

1 Synchronized Power Jerk (135/93)

1 Burpee

 

For Score

Every minute, add 1 rep of each. Continue this process until the partner group fails to finish within the minute.

Synchronized is defined as being in the front rack at the start of each rep and pausing in the finish position at the same time.

 

…Rest 2:00, then…

Part 2:

6 rounds, alternating partners*, of:

5 Squat Cleans (135/93)

7 Pull-ups

200m Row

 

For Time

*While one partner is completing a round, the other partner must hold a low plank while the other is working.

 

Flexibility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Pike Stretch – 1:00

Butterfly – 1:00

Spine Smash – 2:00

 

 

Post time and experiences to comments

Monday, 22 October 2018

Tara throwback from December 2014!

 

Strength Drills:

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

1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch*

*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

Compare to Saturday, 21 October 2017

Friday, 19 October 2018

 

Conditioning:

EMOM for 5:00 perform:

200m Row Sprint

Or…

450m Bike Sprint

 

Post slowest time

 

…Rest 10:00, then…

14 Plate Burpees (25# plate)

14 Squats

14 Hand-release Push-ups

14 Alternating Lunges

Row 500m

 

4 rounds for time

 

 

Post slowest sprint time and time to comments

Saturday, 01 September 2018

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post score and experiences to comments

Friday, 27 July 2018

 

Strength:

Every 90 seconds, for 6 rounds, perform one set of:

Front Squats

4 @75%

 

Conditioning:

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

30 Double Unders

30ft One-arm Dumbbell Overhead Lunges, Left (50/35)*

30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*

 

For Score

*Each 5ft section is one rep. Advancement and scoring is to Games standards.

 

Flexibility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Twisted Cross – 1:30/side

Shoulder Fold – 1:30/side

 

 

Post load, score, and experiences to comments

Tuesday, 17 July 2018

 

Sprints:

125m row

Rest 1:00

250m row

Rest 2:00

375m row

Rest 3:00

500m row

Rest 3:00

375m row

Rest 2:00

250m row

Rest 1:00

125m row

 

For Total Time

 

Conditioning:

Every three minutes on the minute, for 15 minutes perform:

12/9 Calories Biked

20 High-Lows*

10 Alternating Dumbbell Clean-2-Overhead (50/35)

5 Burpee-over-Dumbbell

 

For Score

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other.

 

Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time, score, and experiences to comments

Friday, 18 May 2018

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

 

Conditioning:

Every 3 minutes on the minute for 18 minutes perform:

150m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*

 

For Score

*Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

 

Strength:

Deadlift

5-5-3-3-2-2-1-1+

Starting @ 50% 1RM, increasing by 5% each set

 

For max reps at 1+ (85%)

 

Flexibility/Mobility:

Saddle Stretch – 2:00

Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 104

 

 

Post score, load and reps, and experiences to comments

Tuesday, 01 May 2018

 

Sprint work:

100m Sprint

Rest 90 seconds

 

7 rounds for time

 

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

 

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, score, and experiences to comments

Wednesday, 28 March 2018

Conditioning/Skill:

Every minute on the minute for 5 minutes, perform the following*:

2 Shoulder Press (75/53)

4 Push Press

6 Goblet Squats (72/53)

8 Half Tacos

 

Rest 3 minutes, now complete as many rounds as possible in 5 minute of:

100m Sprint

8 Burpees

6 Push Jerks (95/63)

 

For Score

 

Strength:

Jerk

5-4-3-2-1-1-1-1-1-1-1

 

For max load

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Low Dragon – 1:30/side

Twisted Cross – 1:30/side

 

 

Post score, load, and experiences to comments

Wednesday, 21 March 2018

 

Strength:

Overhead Squat

3-3-3-3-3

@ 55-60-65-70-75% 1RM

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

 

Mobility:

Couch Stretch – 1:30/side

Banded Bully – 1:30/side

Lateral Opener – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post load, score, and experiences to comments

Tuesday, 06 March 2018

Online Judges Course: Click HERE

 

Skill:

3-person team

Bike for Calories

50 seconds on, 10 second switch

12 rounds for total calories

 

Conditioning:

Every three minutes, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 Hollow rocks

20 High-Lows*

 

For Quality and Time*

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground, and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.

 

Flexibility/Mobility:

Half Straddle – 1:00/side

Middle Straddle – 1:30

Saddle Sit – 1:30

Reclined Spinal Twist – 1:00/side

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

 

 

Post calories, time, and experiences to comments

Friday, 12 January 2018

Almost time for the Open watch parties again!

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Skill:

300m Row

…rest 3 minutes

200m Row

 

For Total Row Time

 

Conditioning:

“Death by Triple Play”

Death by Box Jumps (24/20″)

1 on minute 1, 2 on minute 2, and so on…

 

…Rest 2 minutes

 

Death by Hand-release Push-ups (by 2’s)

2 on minute 1, 4 on minute 2, and so on…

 

…Rest 2 minutes

 

Death by Sit-ups (by 3’s)

3 on minute 1, 6 on minute 2, and so on…

 

For Score

Similar to Tuesday, 03 January 2017

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post individual “death by” scores and total score, and experiences to comments

Friday, 03 November 2017

Strength & Conditioning:

Death by Hang Clean

With a continuous running clock, on minute one, perform 1 Hang Clean (155/103). Minute two, perform 2 Hang Cleans. Minute three, perform Hang Cleans. Continue this method until you are unable to complete the specified number of Hang Cleans. Once you fail to complete, rest one minute, and then try one time to complete the minute you failed.

 

For Score

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post 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